ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Strength Training Program

Updated on May 12, 2011

Strength training can often be confused with bodybuilding. Power lifting focuses more on strength than size, and bodybuilding focuses more on size and overall physique development. Bodybuilders do of course get stronger, but the focus of there training is to get bigger and more defined. Strength training is done by power lifters to increase there maximum one rep performance. Power lifters are generally not as muscular looking, but are VERY strong. So how can a person focus on strength primarily? How can you increase your strength gains to the maximum? Well, you have to understand the amount of reps you need to perform, and how much time is required between sets. There is a way to maximize your personal strength by doing a specific number of reps and waiting a certain period of time in between sets.

Amount of reps

The amount of reps you need to perform should be around 3-6. Why? Because your body becomes much stronger under heavier loads than it does on medium or endurance loads. You need to stick with weight that you can only do successfully for about a maximum of 6 times and not much more. 5x5 is often a method performed by people who want to gain maximum strength. This is usually done with bench pressing, deadlifting, and squatting. 5x5 meaning 5 sets of 5 reps of course. Focusing on heavy weights done with compound exercises in this rep range allows your body to reach maximum strength. Your 1 rm (repetition max) will be much higher when done in this fashion.

Strength Training

Rest Between Sets

When your dealing with heavy loads, you need to get the proper amount of rest. Three to four minutes is highly suggested when doing 5x5 or something similar. If you do not allow your body to rest enough then your strength will not return and your other sets may not be as good. A good rule of thumb is at least 3 minutes. 90 seconds is not enough to fully recover for most people who train for strength. 90 seconds is more intense which focuses more on getting bigger, not overall strength.

When dealing with heavy loads, it may be important to have a spotter when benching or squatting. This is because the weight your doing will feel heavy on each rep. Just like training to get bulk up, you still need to eat enough food. Consuming between 400-600 more calories than your maintenance level. Proper sleep is also required. 7-9 hours is a good number to shoot.

Warming up

Warming up is very vital, especially when your dealing with weight you can only handle a few times. You should have at least 3 warm up sets before you being your actual workload. Lets say your max bench press is approximately 200 lbs. Then warming up with 50-60 % is what you should be doing. This means doing about100-120 lbs for a few reps. You need to get the blood flowing in your body. Warming up is important, but don't do to many reps or this may compromise your working sets. Perform between 6-8 reps on each warm up. Resting about 1 minute in each warm up set. Stretching should also be done as well.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)