10 Tips For Building Strength

1. Stick to basic, multi-joint exercises (squat, bench, deadlifts, military presses, etc.).

2. Lift no more than 3-4 days a week.

3. Lay out your lifting cycle based on periodization (gradual increases in weight with decreases in reps throughout a preset number of weeks).

4. Keep accurate records of your lifts (highlight any new 5, 3, 2, and 1 rep maxes).

5. Stick primarily to freeweight exercises.

6. Stay primarily within the 2-6 rep range on all core lifts (squat, bench press, deadlift, cleans, military presses, and push presses).

7. If you perform cardio (highly recommended), do it on your off days or after your lifting. Never do it immediately before you lift.

8. Follow a diet adequate in complex carbs (whole grain breads and pasta, vegetables, and fruits), proteins (lean beef, poultry, fish, and whey products), and fats (primarily in the form of mono- and polyunsaturated oils).

9. Use creatine (for no more than 6-8 weeks with a one month layoff in between cycles).

10. Avoid overtraining by listening to your body (never try to work through an injury).

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