Strength development

I enjoy programming workouts with the objective of getting stronger. I find that the development of strength is one of the easier goals to program for and achieve. The main concept behind the development of strength is to be just a little stronger tomorrow than you are today.

The two programming techniques that I employ the most are a periodized program with the reps decreasing and the weight decreasing over time and a heavy/light routine with one workout of the week being heavy and the other being lighter. Both of these methods are extremely successful if your main goal is the pursuit of strength.

The added bonus of strength development is that the workouts are shorter, since fewer exercises are being performed. You can do 3-5 exercises per workout and still get stronger on a consistent basis. As always, it is important to eat enough quality calories to fuel recovery and replenish energy stores, as well as getting adequate sleep.

When your goal is to get bigger or smaller, the program has to change and nutrition becomes a huge component of your training plan. But, strength development is the simple application of doing a little bit more every time you workout.

Currently, I get to lift 2-4 times a week and follow a weekly linear periodization program descending from 15-6 reps and then repeating.

Push:
Incline DB Press
Standing shoulder press
lateral raises
skull crushers
Pressdowns

Pull:
Trap bar deadlifts
Bent over rows
EZ bar curls
Incline curls

Push 2
I exchange DB presses with pushups since my shoulder has a tendency to flare up with too much pressing. This is also why I don't do flat pressing, personal preference to decrease my discomfort

Pull 2:
I exchange deadlifts for Bulgarian split squats and Bent over rows for one arm dumbbell rows


As you can see, there is nothing fancy with this program, but if you add more weight every week, you will definitely get stronger.