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I've received many, many responses about the "simplicity" of my strength training programs and YES, I agree, they are simple. You see, I don't believe in all these gimmicky training styles like "The Weider Principles" and the "Parillo Stretch and Flex" system. Sure, they provide lots of variety and keep lifters interested and motivated, but they sure aren't "strength building" programs! Remember, it's not the "originality" or "variety" of a strength training program that makes it effective, it's the way the lifter utilizes the program that makes it effective. It's that internal voice that screams at you to "do one more rep" that drives one to become stronger.
Let's face it, how many of you know someone who has tried the "Russian Super-Duper, Guaranteed 15 Pounds of Muscle in 2 Weeks, Strength Plan" and actually looked smaller after trying it? On paper, this plan looked like a proven strength builder. In the gym, it sucked!
This is why I have always stuck to the basics. The proven strength building methods. Think about some of the biggest and strongest men that ever lived: Paul Anderson, Bill Kazmaier, Ed Coan, Vasili Alexyv, Ken Patera, Don Reinholdt. Do you think the great Vasili Alexyv did "pyramid training" or "drop sets" in order to clean and jerk over 550 lbs.? Do you think Kaz did biceps curls for 15 reps then stretched for 2 minutes then posed for another 2 minutes in front of a mirror while training to become a 4 World Strongest Man Champion? I don't know for sure, but after meeting him, I highly doubt it! Most of these guys followed the same basic routine consisting of CORE MOVEMENTS and HEAVY weights. Most of the above lifters utilized a relatively basic program revolving around 3 movements commonly called "THE BIG 3".
If you are not satisfied with the results you are getting from your current program and are ready to "get down to business" with a basic, hardcore strength building routine, try this for the next six weeks:
WEDNESDAY
DEADLIFT 5X5
CLOSE GRIP BENCH 4X10
FRONT SQUAT 4X10
FRIDAY
POWER CLEAN 5X5
INCLINE BENCH 4X8
SQUAT 4X8
Strength coaches generally consider "THE BIG 3" to be the SQUAT, BENCH, and POWER CLEAN. Now, I know you powerlifters are saying "What about the DEADLIFT?" The deadlift is definitely considered a core movement and should, in my view, be part of any strength athlete's program. The reason strength coaches generally prefer the power clean over the deadlift is because the power clean is more effective at building "explosive power". This is what most strength coaches are after for their athletes. Though the deadlift is better at building strength, the power clean is better at building power (power=(force x distance) /time). For the average person looking to get bigger and stronger, I recommend that they do both.
Again, this routine appears to be very simple; yet, don't let it fool you! It is centered around THE BIG 3 and some of their variations. You notice there are no accessory exercises (shoulder flys, biceps curls, triceps extension, etc.) in this routine. It is designed to simply build STRENGTH. In the strength game, it doesn't matter what you look like, it's what you can move! Fortunately, weight training does tend to makes us look better! If you want to add some biceps work or shoulder work, this is fine; but, if you have enough energy to do this stuff after doing these three exercises, something isn't right! You're either not using enough weight or spending too much time resting between sets.
This routine should take no longer than one hour to perform and should be done with weights heavy enough to provide a struggle yet light enough to allow you to finish each rep of every set. Throughout the six weeks, gradually increase your weights while sticking within the prescribed set and rep range.
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