Massive Strength Workout
Mar 07, 2013
If you want to Increase your strength like none other, than this workout is for you
When you are looking to change up your workout and focus 100% on Strength it is extremely important to understand exactly how to do it. Bro Science tells us that in order to lift to increase strength, we should lift heavy all the time. REAL Science supports that to an extent, but to train heavy all the time, actually will only lead to you becoming weaker over time. Muscle Breakdown and regression take place when all you do is train heavy, not to mention the fact that your risk of injury goes up.
The 5-3-1 method of training is a great way to help increase strength, however you must understand that it only works when you truly know which specific exercises to incorporate and how often you do this workout. Fortunately, I have you covered by examining and testing the workouts personally and seeing the differences and feedback from not only the thousands of users but personally have seen the changes myself.
With this program the goal is to use heavier weight than you are currently used to and progress the increases upward as the sets go down. This is known as Linear Periodization.
The First set of 5 sets of 5 reps, you want to use a weight that without a doubt you know you can do the 5 reps, and slowly increase the weight even by as little as 5lb. increases for every set after. So here is how this should look. Lets use the Squat.
The first set of 5 you do 315lbs.
The Second Set of 5 you do 320lbs.
The third set of 5 you do 325lbs.
The fourth set you do 330lbs.
The fifth set you do 335lbs.
The total increase is 20lbs and you should have successfully completed all 5 sets of 5 reps. Once you finish now you have the 5 sets of 3 up next. You should start with the same weight you ended with. So, For instance your sets and weight should look like this for 5 sets of 3.
The first set of 3 you do 335lbs.
The Second Set of 3 you do 340lbs.
The third set of 3 you do 345lbs.
The fourth set of 3 you do 350lbs.
The fifth set of 3 you do 355lbs.
Remember you have 5 sets to perform and then 5 sets of 3 reps and finally 5 sets of 1. In order to progress the way you should, you need to go slow with the increases in the beginning as you have many sets of the same exercise to perform.
I hope you enjoy the workout and in less than a week your increases in strength will SKY-ROCKET!
Take care,
Mike McErlane
HERE IS THE WORKOUT
The 5-3-1 method of training is a great way to help increase strength, however you must understand that it only works when you truly know which specific exercises to incorporate and how often you do this workout. Fortunately, I have you covered by examining and testing the workouts personally and seeing the differences and feedback from not only the thousands of users but personally have seen the changes myself.
With this program the goal is to use heavier weight than you are currently used to and progress the increases upward as the sets go down. This is known as Linear Periodization.
The First set of 5 sets of 5 reps, you want to use a weight that without a doubt you know you can do the 5 reps, and slowly increase the weight even by as little as 5lb. increases for every set after. So here is how this should look. Lets use the Squat.
The first set of 5 you do 315lbs.
The Second Set of 5 you do 320lbs.
The third set of 5 you do 325lbs.
The fourth set you do 330lbs.
The fifth set you do 335lbs.
The total increase is 20lbs and you should have successfully completed all 5 sets of 5 reps. Once you finish now you have the 5 sets of 3 up next. You should start with the same weight you ended with. So, For instance your sets and weight should look like this for 5 sets of 3.
The first set of 3 you do 335lbs.
The Second Set of 3 you do 340lbs.
The third set of 3 you do 345lbs.
The fourth set of 3 you do 350lbs.
The fifth set of 3 you do 355lbs.
Remember you have 5 sets to perform and then 5 sets of 3 reps and finally 5 sets of 1. In order to progress the way you should, you need to go slow with the increases in the beginning as you have many sets of the same exercise to perform.
I hope you enjoy the workout and in less than a week your increases in strength will SKY-ROCKET!
Take care,
Mike McErlane
HERE IS THE WORKOUT
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 5 | 5 | Legs |
| Barbell Squat | 5 | 3 | Legs |
| Barbell Squat | 5 | 1 | Legs |
| Barbell Front Lunge | 3 | 6 | Legs |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench | 5 | 5 | Chest |
| Barbell Bench Press On Bench | 5 | 3 | Chest |
| Barbell Bench Press On Bench | 5 | 1 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 5 | 10 | Chest |
| Dumbbell Bent Over Wide Grip Rows One Arm | 5 | 10 | Back |
| Standing Dumbbell Shrugs | 5 | 10 | Shoulders |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 5 | 5 | Legs |
| Barbell Deadlift | 5 | 3 | Legs |
| Barbell Deadlift | 5 | 1 | Legs |
| Good Mornings | 5 | 10 | Back |
| LEG LIFTS | 3 | 20 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press | 5 | 5 | Shoulders |
| Standing Barbell Military Press | 5 | 3 | Shoulders |
| Standing Barbell Military Press | 5 | 1 | Shoulders |
| Pull-Up/ Chin | 5 | 10 | Back |
| Dips | 1 | 100 | Chest |
| Standing Bicep Curl Barbell Both Arms | 5 | 10 | Arms |
