The 3 Cardinal Rules of Strength Training

Have you heard about Mark Rippetoe?

He’s probably the most famous strength coach in the world, the real O.G. of strength training, and his book “Starting Strength” is considered a classic.

That’s why I’d like to share some of those insights with you.

You see, strength training is quite unique, and a lot of people don’t know how to train for strength specifically.

This isn’t bad in itself, but if your goal is to get as strong as possible, you must follow the principles of strength training.

The first thing I’ve learned from Mark Rippetoe is the rep range for strength training.

To get stronger, you should mostly train in the 1-5 rep range.

It’s not a bad idea to do some sets in the bodybuilding rep range for accessory exercises (which is 6-15) but most of the time you should stay between 1 and 5 repetitions if strength is the goal.

Other than that, you should carefully choose the exercises you’re doing.

You should be focused on free-weight, compound exercises.

Here are the 5 classic strength exercises, also known as Big 5:

1. Bench press
2. Squat
3. Deadlift
4. Overhead press
5. Pull-ups/Chin-ups

You can also add bent-over rows and lunges into the mix to better hit your leg and back muscles.

The third rule of strength training is to take longer rests between sets.

Unlike in bodybuilding, where the typical rest time will be under 60 seconds, in powerlifting, it’s not unusual to take 5 minutes between sets.

That’s simply because heavy weights are more strenuous on the body, as well as the central nervous system.

Keep these tips in mind if you’re trying to add plates onto your heavy compound lifts.

Stay fit my friend,

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Michael

Founder & CEO

P.S. Recovery plays a crucial role in strength training. That’s why NBA athletes Gary Clark and Chris Chiozza trust Oh!mino to help them recover both in-season and off.