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How To Build Your Own Strength Training Program Part 2


Hi everyone, welcome to Lift Big Now. My name
is Ashim and you are going to be watching training footage of last night’s deadlift
workout. My training buddy Ativ and I had an intensity session and we worked up to our
individual training maxes. While these training clips are rolling I want to continue with
the Build your Own Strength Training Template series. This is part 2 of the series and in
Part 1 I talked about selecting lifts on a macro-level. In this part I want to go more
into detail about selecting lifts and creating a layout of your training week. Just to go
over this, very simply put, most of us want to train the big three powerlifts: the squat,
the bench press and the deadlift. But there’s no need to limit compound lifts to just these
three, even though they are the most popular: you can choose other lifts like the front
squat or overhead press, etc. But just to keep thing simple, I am going to assume that
on a long term basis you want to get strong on the squat, bench press and deadlift. I
will talk about other lifts..on…later on in the series – so don’t be dejected if
you want to do something else. Follow along and pick up on the guidelines. Given that
you want to get strong on the big three powerlifts, the first thing to consider is choosing between
these three. Contrary to what the current popular strength training routines push, I
do not advocate programming all lifts the same way. No matter if you are new to lifting
or if you’ve…if you’re more of an experienced lifter. Your strength and skills on all the
three powerlifts will never be the same so your programming should not be either. So
I would advise you to choose between the squat and the deadlift. Ideally I want an upper
body type lift and a lower body type lift because it’s easier to balance training
that way. So bench should stay constant or you can switch it to overhead presses or any
other pressing variations sometime down the line, but to begin with, you can do bench
and deadlifts or bench and squats. Next, in your…in your weekly layout you should place
your big lifts in the beginning of your training week. This training week doesn’t have to
be 7 days. You can be on a 5 or 7 or 14 day rotation as well. This is up to you. Usually
if you’re in college or school or something that forces you to live a structured life
then weekly layouts are the easiest to cope with, at least until mid-terms and finals
roll around. The rest of us who work or run businesses can have more flexible rotations.
Keep in mind that we are working on a hypothetical template here. So let’s say you have chosen
bench and squats. If you want to get strong on bench and squats, you place them in the
first two days of your training. We will get into individual lift programming in the next
part of the series but the overall goal is to get your heavy work done in the beginning
of the week when you are most fresh. You have to choose which lift you want to place first:
squats or bench. You can figure this out as you train. I like to place lower body right
in the beginning. And then the next day I will either take as a rest day or I will do
the press movement. It is up to you. In the last video I talked about choosing secondary
lifts. I mentioned movements and muscle groups and I know some of you can be confused because
strength training is about movements yet here I am talking about muscle groups. So to clear
up any confusion that may have happened: we want to hit like-movements. Movements that
are like the squat, bench and deadlift – these movements should help them. We have no way
of really knowing if they will or not because the only way to test them would be to do them
in place of the actual lifts and then come back to the actual lifts and see if there
is any improvement. But, we know from experience that strength imbalances can happen. And,
we want to avoid unnecessary strength imbalances. All the secondary lifts that you choose must
reflect positively on the main lifts. And sometimes you need to keep muscles in mind
– you can’t train bench and then dumbbell bench as your only pressing movements for
many months on end. This is not wise. You would be neglecting overhead pressing and
shoulders which do play a part in your bench press – your main lift. Choose your secondary
lifts and place them towards the end of the week and after the main lifts. So to recap:
place your big lifts in the beginning of your training week or training rotation and place
your secondary lifts after the main lifts later in the week. As an example, I have placed a slide that shows that you have hypothetically
selected the bench press and squat as your priority lifts with deadlift just behind and
your secondary lifts are overhead press, pull-ups, dumbbell rows and lunges. The second slide
will list how you will place them in a typical 7 day training week assuming you can train
4 times a week and you only need to do these main lifts once. I have not gone into individual
details…individual lift details and programming of each exercise. I will begin that in the
next part of this series so stay tuned and best lifts to you!

Reynold King

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