Strength Training Programs

This program that focus on single reps, was explained by Duane Hansen in a thread on the Power & bulk forum. Start with a light weigh...

Barbell Curls: 3-4 sets of 8-10 reps. Incline Dumbell Curls: 4 sets of 8 reps. Reverse Barbell Curls: 3 sets of 10 reps. Standing Tric...

You will notice that i list 5 sets of 10 for a lot of exercises. This is just ment as an average. In all honesty i dont't like to count ...

This will be a good program to do when you stop progressing on the 4 days per week program for beginners/intermediates. Tuesday Squat : ...

This is a program I gave to a guy at my gym. He wanted to go from a 3 times per week typical starting strength program to training 4 times p...

If you are stuck in your bench presses or militaries, you can try this simple workout. Do it two times per week on a push-pull-legs schedule...

This is a really cool method to use for your main lift. Singles Warm up until you are at about 50% of your 1RM. Now start doing singles,...

In the original bench-press workout by Richard Borden you do the following: Work up to a maximum single for the day. Take off 10kg and do...

In a mechanical advantage pyramid you start with a mechanically challeging exercise and work up until you feel you can go no higher for this...

Work up to a maximum single for the day. Take off 10kg and do 5 sets of 1. Take off another 10kg and do 5 sets of 2.

This wave is for your heavy days. Start with a single at 80%. Do a single at 85%. Do a single at 90% Do a single at 82,5% Do a single ...

This is a good way to finish a hard back workout. Do 5 sets of 10 reps for each hand in the dumbbell row without taking breaks between sets....

This is a very good program if you are happy to increase your max by 2.5 kg per month. This may not sound much but I can promise you that wh...

This routine is done 3 times per week. The only exercise you will do is the standing calf raise. You will do 8 sets of 12,12,10,10,8,8,8,8 r...

With this type of training do you do 4 sets with short breaks between sets (max 60 sec.). As a starting point for the session you use a weig...

From an excellent post by StormTheBeach at the t-nation forum : Front Squat Holds: Load the bar up with as much weight as you can unrack...

I use this setup when I want to prioritize hypertrophy. Let us use the squat as an example to describe each phase of the setup. Techniqu...

The article "Arm Training With Maximal Weights" by Charles Poliquin contains a nice 12 week program: Sets Reps ...

I while back I wrote about the TSA setup . In my periodization I I like to follow a block where I use the TSA setup with a block of TA(Tec...

To do your big lifts at the start of a weight training session, Dan John's big 21 program is excellent: The workout: Opening Weight ...