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The Idiot's Guide To Getting Strong
If you're like most guys I see in the gym, you have one of two problems: You either have no plan and "wing it" every workout, or you've read so many articles on training that you don't know what to trust, so you don't stick with any one program. But we're about to change that. The routine that follows is guaranteed to get you big and strong - and it's so simple and straightforward that any idiot can do it.
Fool-Proof Strength
HOW IT WORKS
The program is built around a concept called linear periodization. Basically, you add weight every week and reduce your reps every couple of weeks. As long as you don't go too heavy too soon and stick with it, you will be bigger and stronger than ever-and a whole lot smarter-in just 10 weeks.
DIRECTIONS
FREQUENCY:
Perform each workout (Day I, II, and III) once per week, resting at least a day between each session.
TIME NEEDED:
60 min.
HOW TO DO IT:
Each week, the weights you use for your main lift in each workout will get heavier. Every few weeks, the number of reps will decrease. The number of sets will remain the same: two. The table below breaks down your reps for the main lifts over the 10 weeks.
WEEK 1: 2 sets of 10 reps
WEEK 2: 2 sets of 8 reps
WEEK 3: 2 sets of 8 reps
WEEK 4: 2 sets of 5 reps
WEEK 5: 2 sets of 5 reps
WEEK 6: 2 sets of 5 reps
WEEK 7: 2 sets of 3 reps
WEEK 8: 2 sets of 3 reps
WEEK 9: 2 sets of 2 reps
WEEK 10: 2 sets of 2 reps
Choose your weights conservatively. Each week, you should be able to perform one or two more reps than the number prescribed. This will ensure that you don't peak too early. Remember that even on weeks when the reps don't change, you still increase the loads you're using slightly (5 to 10 pounds).
When the reps drop signifcantly between weeks (such as going from eight reps to five, or five reps to three), you can make bigger jumps in weight. Rest as long as needed between sets to use the heaviest weights possible.
Although you only perform two work sets for the main lif s, you should still perform several warm-up sets gradually leading up to the appropriate loads. For all the other exercises, perform three sets for Weeks 1 to 5, and two sets in Weeks 6 to 10.
The Workouts
Day 1
Squat
See Directions
Good Morning
2-3 sets of 8-10 reps
Leg Press
2-3 sets of 8-10 reps
Barbell Step Ups
2-3 sets of 8-10 reps
Day 2
Bench Press
See Directions
Close-Grip Bench Press
See Directions
Incline Bench Press
See Directions
Dip
2-3 sets of 8-10 reps
Day 3
Barbell Deadlift
See Directions
Romanian Deadlift
2-3 sets of 8-10 reps
Bent-Over Row
2-3 sets of 8-10 reps
Chin-Up
2-3 sets of 8-10 reps
32 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 6'2"
- wt: 220 lbs
- bf: 7.0%
TheDarkHorse77
Where's the isolation exercises? I can definitely see strength increasing but are 2 sets/2 reps really gonna promote hypertrophy?
- Body Stats
- ht: 5'10"
- wt: 196 lbs
- bf: 13.0%
Landon12
Its all about strength, look at the title "Strong". This article clearly has nothing to do directly with achieving hypertrophy.
- Body Stats
- ht: 5'10"
- wt: 190 lbs
chuck2334
You can't achieve hypertrophy and get super strong at the same time. I mean, yeah, you get stronger with hypertrophy, but low reps will only build strength, not muscle. That's why powerlifters aren't super jacked and huge.
- Body Stats
- ht: 5'11"
- wt: 200 lbs
- bf: 14.0%
KenSandberg
If you are looking for maximum strength gains, isolations are a waste of time, that's why there aren't any in this workout. And no, 2 X 2 won't promote hypertrophy, but this is a strength building workout, not a bodybuilding workout.
- Body Stats
- ht: 6'1"
- wt: 199 lbs
- bf: 13.0%
RhiannonAUS83
Thats right Ken - as you can see you are starting with hypertrophy reps to activate and increase the mitochondria - obviously working on intermediate / "safe" volume training. The title pretty much says "STRENGTH training for dummies" HAHA - so they are focusing on progressing intermediate lifters to advancedstrength training methods. YES I agree its a bit full on for a quite a few people - ESPECIALLY beginners... BUT look around everywhere. There is a lot of ego and poor form out there - people need to stop thinking they know what they are doing and ASK A PERSONAL TRAINER FOR HELP EVERY KNOW AND THEN!!!!!!! Sheeeesh... the internet is not going to check your form ya'll!!
- Body Stats
- ht: 5'5"
- wt: 145.2 lbs
- bf: 18.0%
Roniboney
to be honest the crit\ae of your mitochondira will get activated anyways so why even mention Mitochondria?
- Body Stats
- ht: 5'11"
- wt: 207 lbs
- bf: 17.0%
SuperTrajce
low reps like 2x2 probably wont promote much hypertrophy i guess but its some sort of a part of bodybuilding i think, you get stronger so you can control little lighter weight and bring more of that muscle
- Body Stats
- ht: 5'8"
- wt: 176 lbs
azz91
Actually this routine seems very similar to Bryan Haycocks Hypertrophy Specific Training so I believe it would be great for putting on mass
- Body Stats
- ht: 5'11"
- wt: 170 lbs
- bf: 11.0%
watchme1982
good why and good idea
but i have notice that there is no bi and tri workout or shoulder
I THINK THE program still miss something
- Body Stats
- ht: 5'9"
- wt: 172.7 lbs
KenSandberg
Every move in day 2 is going to hit your triceps. Chin-ups and Bent Over Rows will hit your biceps brachii. Days 2
- Body Stats
- ht: 6'1"
- wt: 199 lbs
- bf: 13.0%
- Body Stats
- ht: 5'10"
- wt: 163 lbs
_zman
I usually do 2 sets of 10 chin ups with a 45lb plate. Perhaps lose weight?
- Body Stats
- ht: 6'3"
- wt: 183 lbs
chuck2334
It's not that you can't ever, you just can't now. I could barely do 1 before and now I'm doing 8-10.
- Body Stats
- ht: 5'11"
- wt: 200 lbs
- bf: 14.0%
RhiannonAUS83
That's it - check out the Spartan 300 workout boys - YIEWWWW!!
- Body Stats
- ht: 5'5"
- wt: 145.2 lbs
- bf: 18.0%
- Body Stats
- ht: 6'0"
- wt: 190.74 lbs
- bf: 22.7%
- Body Stats
- ht: 6'0"
- wt: 199.2 lbs
- bf: 16.0%
AwesomeDude143
This is a great way to create awesome shoulder inbalances. Way too much emphasis on chest...3 different exercises follow the progressive overload principle. But legs and back only have 1 exercise using the technique. The back workout in particular needs to be bulked up, the deadlifts build the traps good, but i would use the overloading technique on the rows as well, or even add in lat pulldowns to use it on. This way you can actually develop the lats. For chest, use the technique only on bench press. Do 8-12 reps for close grip, and drop the incline bench and do DB shoulder press instead.
- Body Stats
- ht: 5'8"
- wt: 180 lbs
- bf: 12.0%
mstatefan91
Finally a halfway decent program sponsored by bb.com
Guys give this a try if you don't know what to do in the gym or looking for some strength. This is a really solid program.
- Body Stats
- ht: 5'10"
- wt: 182 lbs
mwingo1135
Oh I love this lifting concept. After lifting for my first full year ever was thinking about a workout I could do for maintenance before going into my next bulk phase this is so perfect thank!
- Body Stats
- ht: 5'8"
- wt: 174.6 lbs
- bf: 6.5%
infinitylies
in principle for those just starting out this is great, but i think a lot of the exercises are all wrong for those who are clueless
- Body Stats
- ht: 6'0"
- wt: 184.4 lbs
- bf: 14.0%
Krish
i don't know about you guys (and girls) but i personally wouldn't waste my time reading articles from a magazine that has the header "6 weeks to a perfect body" and hugh jackman on the cover. if charles poliquin was to read this, he'd probably have a heart attack!
- Body Stats
- ht: 5'8"
- wt: 180 lbs
- bf: 11.0%
rickez21
HA! Nicely said Krish. Most articles like this are bs and you are wasting your time. Do some real research and formulate a workout plan that works for you (not what everyone says will work). Only you can find what works for you!
- Body Stats
- ht: 5'7"
- wt: 184 lbs
- bf: 14.0%
RyanP4
wouldnt this falsely show that you got stronger because at first you were doing 10 reps and then you go all the way down to 2. Obviously you will be doing way more weight. Idk that is just my 2 cents
- Body Stats
- ht: 5'11"
- wt: 152 lbs
- bf: 15.0%
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