Strength Training

Strength Training

Definition

Strength training is a method designed to maximize maximal force production. The goal is not muscle gain but the ability to lift the heaviest possible loads on a given movement.

It's the preferred approach of powerlifters, weightlifters, and any athlete pursuing pure performance.

💡 Maximal strength depends mainly on neuromuscular coordination, not muscle size. You can be very strong without being very bulky.

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Strength vs Hypertrophy

Criterion	Strength	Hypertrophy
Load	85-100% 1RM	65-85% 1RM
Reps	1-5	6-20
Rest	3-5 min	1-3 min
Sets	4-8 per exercise	3-5 per exercise
Volume	Low	High
Main adaptation	Neuromuscular	Muscular

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The 3 levers of strength

1. Neuromuscular recruitment

Ability to activate maximum muscle fibers simultaneously. This develops fastest (strength gains without visible muscle gain).

2. Intermuscular coordination

Ability of muscles to cooperate efficiently on a movement (e.g., squat, deadlift technique).

3. Hypertrophy

Long-term, more muscle = higher strength potential. But short-term (3-6 months), strength gains come mostly from the nervous system.

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Optimal parameters

Variable	Recommendation
Load	85-95% of 1RM (sometimes 100%)
Reps	1-5 per set
Sets per exercise	4-8 sets
Frequency per movement	2-3x/week
Rest between sets	3-5 minutes
RIR	1-3 (except max tests)
Tempo	Explosive on concentric

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Reference exercises

4 compound movements are the pillars of strength training:

• 🏋️ Squat: develops legs, core, lower back
• 🏋️ Deadlift: full posterior chain, global strength
• 🏋️ Bench press: chest, shoulders, triceps
• 🏋️ Overhead press: shoulders, triceps, core

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Sample programming

A classic strength mesocycle over 8-12 weeks:

• Weeks 1-3: 5×5 at 80% 1RM (volume)
• Weeks 4-6: 5×3 at 85% 1RM (intensity)
• Weeks 7-9: 4×2 at 90% 1RM (peak)
• Week 10: deload (40-50% volume)
• Weeks 11-12: testing new maxes

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Common mistakes

• ❌ Testing 1RM every week (nervous burnout)
• ❌ Sacrificing technique to add load
• ❌ Neglecting accessory work (lower back, core, mobility)
• ❌ Skipping deload (injury and plateau risk)
• ❌ Sets too long (10+ reps in strength = hypertrophy)
• ❌ Rest too short between heavy sets

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Key takeaways

Strength training requires very heavy loads (85-95% 1RM), low reps (1-5), long rest (3-5 min), and perfect technique. It's mostly neuromuscular work demanding lots of recovery. Progress is slow but lasting. Patience and technique above all.