Strength training is about moving heavy weight — and that demands a different approach from bodybuilding. Low reps, heavy loads and long rests teach your nervous system to recruit more of your muscle at once. The squat, deadlift, bench press and overhead press are the four lifts any strength program should be built around.
Key principles
1The big lifts are the foundation: squat, deadlift, bench press and overhead press recruit the most muscle and drive the most strength
2Low reps, heavy weight: 3–6 reps per set at 80–90% of max teaches your nervous system to recruit more muscle
3Long rests between sets are not wasted time — 3–5 minutes is what it takes to handle the next heavy set
4Vary load and volume over time rather than just adding weight every week — that is how you avoid stalling
5Correct technique always comes before more weight on the bar — an injured lifter lifts nothing
6Food and sleep are half of strength training — without enough recovery, progress stops no matter how good the program is