STRENGTH: Building A Strong Body

DISCLAIMER:

The training programs provided are what has worked with our clientele under the supervision of fitness professionals. It is not personalised and should not be a substitute for professional advice from a qualified fitness professional or medical professional who knows your situation. Before beginning any exercise program, it is recommended that you consult with a medical professional to ensure that you are in good health and able to engage in physical activity. Stop immediately and consult a medical professional if you experience discomfort or pain during the exercises. The author and publisher are not responsible for any injuries, losses, or damages that may result from using this training program. Utilising this training program, you assume all risks and responsibilities associated with such use. Individual results may vary based on various factors, including but not limited to age, sex, fitness level, and adherence to the program. The author and publisher make no guarantees of results or success. By using these training programs, you acknowledge that you have read this disclaimer and agree to the terms and conditions set forth herein.

Welcome Message

Welcome to our Strength Programs! We are thrilled that you have decided to embark on our program and take the first step towards achieving your fitness goals. This post will provide a comprehensive training guide and access to the program on our training app to help you meet your goals. Our programs suit individuals of all fitness levels, from beginners to advanced athletes. The workouts in this program are carefully designed to balance challenging and effective exercises. You will be encouraged to push yourself to your limits and see what you can achieve. We want to make sure that you are not alone in this journey. Our team is committed to supporting and motivating you throughout the program. We are always available to answer your questions, guide you and offer advice through the app, so we encourage you to use that.

Finally, we want to remind you that consistency and dedication are the keys to success in any program. You'll need to commit to following the program as closely as possible and stay focused on the goals. With hard work and determination, we have no doubt you will achieve the desired results. Thank you for choosing these strength programs.

Let's get started and make some significant progress together!

Why We Created These Strength Programs

Strength has various facets, as you can tell by our multiple "strength" program blogs we have. These specific programs are what 99% of the population should follow! The outlier is that if you are looking for a particular targeted strength for a sport or event, you should get in touch for something personalised. These programs will get you strong! In all forms of the word. We even have an order; the design of these three-tiered programs is to take somebody who could be imbalanced with many malalignments (Strength1) to following an excellent program that could be repeated forever (Strength2), to building some incredible feats of strength and impressing the other people in the gym (Strength3). The three-day-a-week structure allows even the busiest of individuals to follow it and know that they can achieve results because we eliminate all the fluff and stick to the work that creates results.

We Don't Program A Warm-up, But You Should Complete One!

Strength1 is designed for even the strongest individuals to return to when they notice misalignments, but also complete novices to follow along and be taken care of simply. What we mean by this is Strength1 has structured warm-ups and cool-downs. The others, however, do not, as they should only be followed by intermediate to advanced individuals who know the best warm-ups and cool-downs they need before specific workouts. Both warm-ups and cool-downs can be highly individual, so we leave it to you. However, warming up before a workout is vital for preparing your body for the physical demands of exercise, reducing the risk of injury, and improving your overall workout performance. Strength2 and 3 display warm-up sets on heavier movements, yet those should not be the only warm-ups you complete. You should spend at least 5- 15 minutes warming up before your workout.

The benefits of a sufficient warm-up are numerous, including:

Increased blood flow: Warming up increases blood flow to your muscles, improving their oxygen and nutrient supply. This can help to improve muscle performance and reduce the risk of injury.
Increased body temperature: Warming up can increase your body temperature, improving the elasticity of your muscles and making them more pliable. This can help to reduce the risk of muscle strains and other injuries.
Improved joint mobility: Warming up can help improve joint mobility, reducing the risk of joint pain and injury. This is especially important for individuals with joint conditions or engaging in high-impact activities.
Mental preparation: Warming up can help prepare you mentally for your workout. It can help you to focus on your goals, improve your confidence, and get you in the right mindset to perform at your best.
Improved performance: A proper warm-up can improve your overall workout performance. It can help you to lift heavier weights, move quicker, or perform more reps with better form.

A good warm-up for strength training should include movements that prepare your muscles and joints for the demands of your workout.

Here's an example of a warm-up routine that you could follow before your workout:

Cardiovascular exercise: Start with 5-10 minutes of light cardio, such as walking/ jogging, jumping jacks, or riding a stationary bike. This will increase your heart rate and warm up your muscles.
Dynamic stretching: Follow your cardiovascular exercise with some dynamic stretching. This type of stretching involves moving your muscles through a full range of motion. Some examples of dynamic stretches include leg swings, arm circles, walking lunges, and high knees.
Muscle activation exercises: Next, perform some exercises that target the specific muscle groups you will be working on during your strength training workout. For example, if you are working your legs, you could perform bodyweight squats and lunges.
Light weightlifting: Finally, perform a few sets of your first exercise with a lightweight. The exercise description specifies these as Warm-up sets, and they will help activate the specific muscles you will be working on and prepare them for heavier lifting.

Remember, the goal of a warm-up is to gradually increase your heart rate, warm up your muscles, and prepare your body for the demands of your workout. It's important to avoid overexerting yourself during your warm-up, as this can lead to fatigue and decreased performance during your actual workout.

Cool Down

Stretching after strength training is an integral part of any exercise program. Here are some reasons why:

Increases flexibility: Strength training can often lead to muscle tightness and stiffness.

Stretching after strength training can help increase flexibility and range of motion, which

can improve overall performance and reduce the risk of injury.

Promotes recovery: After a strength training session, your muscles need time to recover. Stretching can help facilitate recovery by increasing blood flow and reducing soreness.
Reduces muscle tension: Strength training can cause muscles to become tense and tight. Stretching can help reduce muscle tension and increase relaxation, leading to a more calm and relaxed state.
Improves posture: Tight muscles can cause poor posture and alignment. Stretching after strength training can help improve your posture by increasing flexibility and reducing muscle tension.
Reduces the risk of injury: By increasing flexibility and range of motion, stretching after strength training can help reduce the risk of injury. This is particularly important for athletes and fitness enthusiasts who engage in high-intensity or high-impact activities.

It's important to note that stretching should be done safely and controlled directly after your workout. Avoid bouncing or forcing a stretch, as this can increase the risk of injury. If you have a cool-down routine that you like to do, then do that; however, we recommend you at least spend time stretching out all major muscle groups after every resistance training session.

Coach Tip: Stretch when your muscles are still warm, such as immediately after strength training, to maximise the benefits.

Program Vocabulary

Warm-up Sets:

Performing warm-up sets before working sets can help prepare for heavier lifting. The number of warm-up sets is determined by the weight percentage of your maximum effort or intensity of the lift, which you will see displayed as RPE. If no warm-up sets are in the exercise description, then it is your call on whether you want to dive straight in or still complete one before starting your first set and whether we have said to complete one, two, or three warm-up sets, it is recommended you follow our warm-up sets guide below:

Set 1: 50%1RM - 8-15 repetitions
Set 2: 65%1RM - 8-10 repetitions
Set 3: 75%1RM - 5-8 repetitions

Exercise Instructions

It is essential to read the exercise instructions in the training programs before starting for

several reasons:

Proper form: The correct form is crucial in weight training exercises to ensure maximum benefit and minimise the risk of injury. By reading the instructions, you can learn the proper technique for each exercise, which will help you perform the exercises safely and effectively.
Targeting specific muscle groups: Different exercises target different muscle groups. By reading the instructions, you can identify which muscle groups are being targeted by each exercise. This will help you focus on the areas you want to develop or improve.
Variation and progression: Our weight training programs include variations of the same exercise or progressions to increase the intensity or difficulty. By reading the instructions, you can understand how to perform each variation or progression correctly and safely, allowing you to continue challenging yourself and progressing over time.
Avoiding injury: Without proper instructions, performing exercises incorrectly and putting yourself at risk of injury is easy. By reading the instructions and understanding the correct technique, you can minimise the risk of injury and ensure a safe and effective workout.

Rest

Correct rest between working sets is vital for several reasons:

Muscle recovery: Rest periods between sets allow the muscles to recover and replenish energy stores, which helps to maximise muscle growth and strength gains.
Improved performance: Proper rest periods can enhance overall performance by allowing the individual to maintain a higher intensity throughout the workout.
Injury prevention: Overtraining can increase the risk of injury, and taking the proper rest periods between working sets can help prevent overtraining and reduce the risk of injury.
Improved focus: Rest periods can also help to improve focus and mental clarity. By taking a brief break between sets, the individual can regroup and refocus, which can help to improve performance and reduce the risk of mistakes or injury due to mental fatigue.

The appropriate rest period between working sets will vary depending on the individual, the exercise being performed, and the overall goals of the workout. However, as a general rule, taking 1-3 minutes of rest between working sets is recommended. This will allow for optimal muscle recovery and performance while minimising the risk of injury.

Tempo

Tempo in a training program refers to the speed at which you perform the different phases of an exercise. Generally, you will see this done using 2X1X. The first number (2) refers to the eccentric phase or the portion of the movement where the muscle is lengthening under tension. The second and fourth digits (X) refer to the isometric phase or the part where the muscle is held in a static position; X stands for zero. The third digit (1) refers to the concentric phase or the portion of the movement where the muscle is contracting and shortening under tension. We use this method for effectiveness in our strict strength-building programs. However, you will notice a much more relaxed approach to these programs. You will find phrases like "Complete with a very slow eccentric" or "add 1-2 seconds to the eccentric" in the exercise instructions. Over the years, our clients have better understood and followed these cues in general strength-building programs. That is why we do that.

RPE

RPE stands for "Rate of Perceived Exertion" in an exercise program. It is a subjective measure of how hard an individual feels they are working during a workout or exercise. RPE is typically measured on a scale of 0-10, where 0 represents no exertion, and 10 means maximum exertion. Coaches can use the scale to help individuals regulate their intensity during exercise and adjust the difficulty level based on their perceived effort. For example, if an exercise program calls for an RPE of 8 out of 10 (RPE 8) for a particular exercise, the individual should aim to work at a level where they feel they are exerting themselves at about an 8 on the scale. This helps ensure that the individual works at the appropriate intensity level for their goals, whether building strength, endurance, or other fitness outcomes. Overall, RPE is a helpful tool in exercise programs as it allows individuals to better regulate their intensity and work at a level appropriate for their fitness and goals.

Block Title

This is the writing on top of the exercise or circuit block that we structure like so:

Set Duration X Number of Times (RPE)

To make more sense of this, here are common Block Titles you will find in these programs and what they mean:

E2.5M X 4 (RPE 8)

Complete the assigned exercise below (E) every (2.5M) two and a half minutes, for (4) four sets, at an intensity of (RPE 8) 8 out of 10.

E90S X 3 (RPE 8)

Start a new set (E) every (90S) ninety seconds, for (3) three sets, at an intensity of (RPE 8) 8 out of 10.

E1M X 3 (RPE 7-8)

Start a new set (E) Every (1M) minute,

(3) for three sets, at a (RPE 7-8) 7 to 8 out of 10 intensity.

Weight Percentage

Only Strength2 has set weight percentages, which is only in weeks 11 and 12 once you have inputted a lot of data based on RPE. The other programs do not have set percentages; however, this conversion chart has proven helpful for planning weight increases for specific rep ranges. If your 1RM isn't known, you can use the chart below to calculate your estimated 1RM and input that into your training app.

Est. % 1RM Max Repetitions Reconvert

100 1 -

96 2 1.04

94 3 1.06

92 4 1.08

90 5 1.11

88 6 1.13

86 7 1.16

84 8 1.19

82 9 1.22

80 10 1.25

For example, if you lift a maximum of 5 reps with 60kg, the est. 1RM = 60 kg x 1.11 = 66.6 kg

Frequently Asked Questions

"WHY ARE THERE ONLY PERCENTAGES AT THE END OF STRENGTH2, AND WHAT IS THEIR IMPORTANCE?"

When developing strength, adhering to specific percentages of maximum lifting over time is most effective. Our experience working with individuals outside of controlled studies has shown that incorporating some variation is essential to maintain program enjoyment and increase adherence. The Rate of Perceived Exertion (RPE) method has proven more reliable for ensuring long-term compliance and program satisfaction. While our programs excel at adapting to different levels, individuals choose to follow STRENGTH2 to enhance their lifts. As coaches, we strive to prepare every participant adequately, aiming them to lift at 90-95% of their estimated 1RM based on their previous progress tracking. Specific percentages are prescribed in week 12 to guide individuals through a deload phase, setting them up for a fresh start and significant strength gains.

"IS THREE DAYS A WEEK ENOUGH?"

Recognising that muscular strength doesn't happen solely in the weight room is important. The actual muscle-building process occurs during the recovery phase between sessions. Adequate rest between sessions is crucial for the muscles to repair and get stronger. Following a program that allows you to train three out of seven days a week allows 24-48 hours between sessions. It can also allow for flexibility on exercise days to cater to life's unexpected events and still see you not fall behind. This means that while resting and allowing your body to recuperate, your muscles are repairing and growing stronger. Adding an extra training day may not necessarily lead to increased gains. Overtraining or insufficient recovery can hinder progress and increase the risk of injury. These programs are designed to balance training and recovery for optimal strength progressions, ensuring you get the necessary stimulus while allowing adequate time for muscle repair. If that answer is insufficient for you, then here is a meta-analysis comparing 178 strength network and 119 hypertrophy network studies that confirmed that thrice-weekly resistance training ranked higher than others for strength gains.

"WHAT DO I DO WHEN I FINISH THE PROGRAM?"

That depends. We repeatedly revert our clients to these programs because of their simplicity and practical design. You could keep repeating them forever if you wanted to and see constant improvements. Once the program finishes, if you still feel you can improve your strength at those exercises, start again! Strength1 doesn't need any deloads as the program is building generalised strength and balance, whereas the other two have strategic deloads and finish with a deload week with the aim of starting back at week one again.

However, if your goal changes or you want to focus on more than just strength increase, then change programs. By the end of all of these programs, you will have built a fantastic base from which to dive into any resistance training program.

"CAN I DO OTHER TRAINING ALONGSIDE THESE PROGRAMS?"

Definitely! Especially if you are more interested in overall fitness rather than just building strength. One of the main benefits of a resistance training program three times a week is that you can incorporate the classes you want to attend or the cardiovascular exercises you enjoy. We advise against adding more to the program in the belief that doing so will lead to better results, as this is not the case. If you feel fatigued or experiencing soreness from activities outside of this plan, they may impede your progress, and you should reconsider your priorities. It is recommended that we follow our programs as closely as possible the first time to fully appreciate their effectiveness before making adjustments in subsequent cycles.

"WHAT RESULTS CAN I EXPECT FROM THESE PROGRAMS?"

Generally speaking, if you are new to strength training or have yet to be consistent with your workouts, you can expect significant gains in strength and muscle mass during the first few weeks of a well-designed program. This is because your body will respond quickly to the new stimulus of resistance training, increasing muscle strength. However, if you have consistently trained for longer, gains may be more modest but achievable. In this case, the structure of these programs should aid in effectively overloading your workouts to continue seeing progress. It's difficult to give a precise number for specific gains as everyone's body responds differently to training. Strength gains can depend on your exercise technique, workout intensity and recovery outside the gym. Many people have followed this program before you, with the majority reporting improvements in technique, muscle mass, strength and achieving lifetime PBs in their main lifts. Consistency and dedication to your training program are the most critical factors in achieving strength and muscle gains. By following these well-designed programs, fueling your body with proper nutrition, and allowing for adequate recovery time, you can expect significant improvements in strength.

"WHAT DO I DO IF I CANNOT DO AN EXERCISE IN THE PROGRAM?"

Great question! We program for people worldwide who train in many different gyms with layouts and machines very different from ours. This can be troublesome when we suggest specific equipment if your gym does not have it or you do not feel physically ready to perform the exercise. If you can not do the programmed exercise because of its difficulty or availability, look at the app's exercise description for "alternative exercises" or adjust the load or equipment. i.e., the Cable Pallof Press can be completed with a Resistance Band if no Cable Machine is available, or the Barbell Back Squat could revert to DB Goblet Squat or Bodyweight Squat.

Points Of Safety

Following an online training program can be a convenient and effective way to stay fit and reach your fitness goals. However, there is a lot of misleading information and "bad" products. It is essential to keep these safety points in mind when shopping for & following

an online training program:

Check the trainer's or program's credentials: Look for certifications or qualifications demonstrating the trainer's knowledge and experience in fitness and exercise science. You should also check for customer reviews and feedback to ensure the program is reputable.
Start slow and progress gradually: Don't jump into a program that is too advanced for your fitness level. Start with a program that matches your current fitness level and slowly progress over time to avoid injury.
Pay attention to proper form and technique: Proper form and technique are essential for preventing injury and maximising the effectiveness of your workouts. Be sure to follow the trainer's instructions carefully! If you need clarification or help or are unsure about a particular exercise, you should seek clarification before attempting it.
Listen to your body: Stop and rest if an exercise or workout feels painful or uncomfortable. Listening to your body and avoiding pushing yourself too hard is essential.
Avoid overtraining: Overtraining can lead to injuries and can stall your progress. Include rest days in your program, and avoid frequently training the same muscle groups.
Warm-up and cool down properly: Warm up before each workout and cool down afterwards to prevent injury and aid recovery.
Modify the program to fit your needs: Feel free to modify the program to suit your individual needs and goals. For example, you may need to adjust specific exercises or the overall program if you have an injury or health condition.
Consult with a healthcare professional: If you have any health concerns or medical conditions, it's essential to consult with a healthcare professional before starting a new fitness program. They can guide you on safely and effectively achieving your fitness goals.

SELECT YOUR PROGRAM

The programs are set up on Trainheroic Software, which is free. If you do not already have the application on your phone, you can download it here.

Once you have set up your account, type the 'Program Code' into the 'Enter Access Code' section, and you can freely follow that program.

Program Program Code

STRENGTH1: Strong & Balanced StrongAndBalanced

STRENGTH2: Next Level Strength NextLvlStrength

STRENGTH3: Impressive Strength TTGImpressiveStrength