How to Get Strong

As a trainer I have studied and implemented many strength and hypertrophy regimens. What always interested me was that so many of these programs promote what appeared to be opposing training philosophies! One guru says only high volume training is ideal for muscle growth, while another expert says low volume, high intensity training is the key. Other routines were just far too complicated.
What I noticed, however, was that despite all of the conflicting information, the most effective programs typically share common elements and principles. Rather than focusing on the different theories, it is best to look at the fundamentals. The intention of this LENS is to present the most effective training principles in a simple and clear fashion. If you design your next program based on these basic concepts, you will get results.

1. Use Progressive Overload:
This is the most basic and one of the most important principles. Muscles grow bigger and stronger as they adapt to stress. Therefore, you need to progressively overload your muscles each week either by lifting moderately more weight, exerting more force, or performing more repetitions with the same weight.

2. Use compound, multi-joint, free weight exercises:
Basic, big pushing and pulling movements such as variations of the deadlift, squat, lunge, power clean, overhead press, chest press, row and pull-up involve more muscles, larger muscle groups, more resistance and greater Neuro-Muscular Activation than isolation movements. Generally, the more of your body you involve and "move through space", the greater the NMA. Hence, a heavy weighted dip would be more productive than a heavy decline press, and pull-ups are superior to pull downs, for example.

3. Use Ground Based Exercises:
When possible, choose to train in a standing or ground based position rather than seated or lying. This alone will make the exercise much more functional, and more challenging! Compare the seated overhead press to a standing military press; or seated rows to bent-over barbell rows.

4. Train your CORE:
I look at the "core" musculature as your entire midsection, including your abs, spinal erector muscles, and glutes. Considering this, you should incorporate exercises to target each of these main areas. I recommend starting your workout with some core isometrics, to activate these muscles in order to facilitate a stronger workout and prevent injury. The basics are the plank, the side plank, the bridge, and the lying back extension. Then I finish each workout with a different isotonic core exercise.

Note that if you are using the big, multi-joint exercises I suggested above, your core muscles are being challenged during the rest of your workout as well. I also strongly advise against using any belts, wraps or straps during most of your regular training (except for max lifts, competition, or specific injuries), as this can decrease the involvement of the important core stabilizers.

5. Train with Balance:

-Include stability training & unilateral (single leg, arm) movements:
Incorporate some exercises that force you to balance on one leg or stabilize a weight with one arm, such as step ups, lunges, single arm press, etc. Working with odd objects such as kegs or sandbags also create a greater demand on your stabilizers and a new stress on your body, leading to new results. These types of movements will increase the strength of your weaker side and develop balance.

-Balance the volume of training for (and the strength of) agonist and antagonist (opposing) muscle groups:
This is an important principle for increasing strength, size, NMA, and preventing injuries. Balance the workload on both your pushing and pulling movements. Research has also demonstrated that one can recuperate faster by performing a set for an antagonist muscle group between sets. This is known as Push-Pull Supersets, such as super-setting rows and chest presses, or pull-ups and overhead presses. It has been shown to improve recovery between sets, and stimulate growth.

-Work on Your Muscular Imbalances:
Muscle tension and joint pain is often due to compensation for joint instability or weakness in another muscle. This is where isolation exercises come into play. You need to train your weak links in isolation before you can incorporate them into a movement pattern. Otherwise, your dominant muscles will continue to compensate, leading to further muscular imbalances.
Having said that, it is my opinion that it's usually a waste of time to do an entire workout for only isolation exercises or small muscle groups (unless you are doing rehabilitation). Eg: a one hour workout just for "arms" is impractical. Each workout should stimulate a majority of muscle groups with fewer exercises. Think of training movements, not muscles.

6. Incorporate Strongman Implement Training:
Strongman training and odd object lifting is great for improving a trainee's General Physical Preparedness and stimulating new muscular recruitment patterns. Exercises such as sled dragging, farmers walk, keg pressing, and sandbag carries increase the use of muscles that may not be challenged with a barbell alone. There is also a huge stimulus placed on your 'core' musculature and your smaller joint stabilizers.
In fact, strongman training ties in directly with most of the principles listed above, and it's a fun and effective way to make your workout more productive. Give it a shot.

7. Incorporate Speed and Explosiveness Training:
To maximize your strength potential you need to develop more 'powerful' muscles as well. In order to generate more power you will need to incorporate speed training into your program. (Power equals Force X Speed). Activities such as plyometric drills, sprint training, sled dragging, and Olympic Weightlifting type exercises are very effective. "Life is Ballistic. Train for it."

8. Use a Method of Periodization:
For long term progress you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc. The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations. Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. This is the method used by Louie Simmons at Westside Barbell Club. There are other variations ... I encourage you to study periodization and adopt a method that makes sense to you.

9. Variation:
Most people understand that training load should be progressively increased, but few seem to understand that the training stimulus must also be progressively and periodically varied to continually stimulate your body and nervous system to adapt.
If you keep doing the same workouts with the same exercises in the same order, with the same set and rep scheme, your body will get used to it and your progress will diminish. Therefore you must regularly change things up to stimulate your body to adapt to the new stress by growing bigger and stronger. Incorporate different rep ranges (i.e.: lower reps for max strength or speed training, moderate rep range for hypertrophy and higher reps for endurance) and change your primary exercises at least every 3-6 weeks. A properly designed periodization program, such as the Westside method, will accommodate for this.

10. Get Enough Rest:
Muscles grow while at rest, not while you are training. The resistance exercise is the stimulus for growth, but your sleep, rest and nutrition facilitates the hypertrophy to take place. In general, most active people need at least 6 to 8 hours of quality sleep each night, dependant on their diet, training intensity, daily activity level, stress, etc.
In a workout, you will need more rest between sets for heavy, maximum effort lifting (i.e.: 2 to 4 minutes), and less rest between sets for lighter speed or endurance work (i.e.: 60 to 90 seconds).

Also, more is not better when it comes to the duration of your workout. If you can keep your resistance training session between 30 and 90 minutes, you can take advantage of a natural boost to your growth hormone levels at the end of your workout. This can greatly enhance recovery.

11. Follow a healthy nutrition plan:
In order to achieve optimal results you need to provide your body with high quality 'building materials' and fuel. Here are some very basic nutritional guidelines:
-Consume about 1 gram of protein for each pound of lean bodyweight per day.
-Eat 4 to 6 smaller meals per day.
-Choose less starchy foods.
-Drink at least 1 liter of water for every 50 pounds of body weight per day.
-Eat a balance of nutritious foods, including fruits and vegetables.
-Include "essential fats" (EFA's) in your diet every day.
-Focus on "whole food", but often nutritional supplements are recommended.
-Eat soon after exercising.
-Gradually increase your calories as you gain muscle.

12. Flexibility:
Most people aren't familiar with active & dynamic stretching and don't use effort to control the extreme stretch positions. Unfortunately, passive stretching (using force to push/pull into the stretch) is still most often used; but there's evidence to question it's effectiveness or safety. Remember, muscle tightness usually results from muscle weakness. Strengthening the weak links will also increase flexibility. But forcing a passive stretch may decrease joint stability further, increasing risk of injury.
I suggest you begin with a dynamic warm-up, and finish your workout with AROM stretches, actively holding the stretch positions.

This is only a brief overview of these training principles...I encourage you to research further. Be Strong!