How to do strength training


Strength is the basis of any training. No matter what sport you practice or if you only go to the gym to get more muscle mass, if you do not work the strength you will be stuck and you will not get the results you are looking for. To train the force you must forget the series with many repetitions and focus on raising your maximum, although you should not limit yourself to improving your record every day. Therefore, in a How we are going to teach you how to do strength training.

Steps to follow:

1. As usual, the first thing you need is a solid base from which to start. Therefore, for the first weeks we recommend the 5×5 method, one of the easiest strength routines to follow. His own name reveals how it works: five sets of five repetitions. It is usually made up of three exercises, the bench press, the squats and the deadlift, although you can add others such as the standing military press.

  • To do squats, simply load the bar over your shoulders and lower, bending your legs, to form a 90 degree angle. Control the descent, go up and try to keep your back straight and your heels on the floor.
  • The deadliftconsists of lifting the bar from the floor to the waist by bending the knees minimally. Again, the back should be straight.
  • The bench pressis one of the best known gym exercises. Lying on your back on the bench, you should be able to lower the bar to your chest and go back up to the starting position, with your arms fully extended.
  • The military pressis a similar exercise that stands up. You should be able to raise the bar from the shoulders above the head, with the arms fully extended. It can be done in front or behind.


2. More advanced strength training is the 5/3/1 method that Jim Wendler invented, which as in the previous case is based on bench press, squat, deadlift and military press. It is divided into cycles of four weeks, three of load and one of descent; We can train three or four days a week, focusing every day on a specific exercise and start working calculating the weight with 90% of our maximum. This method is very effective, although patience is needed and it starts with somewhat light weights.

3. In the first week, we will do three sets of five repetitions at 65, 75 and 85% of our capacity. In the last series, the ideal is to try to do all the repetitions you can. The second week do three sets of three repetitions at 70, 80 and 90% respectively. Again, lengthen the last set to the maximum possible repetitions. The third week do a series of five repetitions at 75%, one from three to 85% and the final, all the repetitions you can at 95%.

We finish with the fourth week, the descent, you must do three sets of five repetitions at 40, 50 and 60% respectively. In this case, it is very important that you respect the five repetitions of the last series to get rested to the new cycle. You should add about 5 kg to your maximum squat and deadlift weight, and 2.5 kg to the bench press and standing military press. As you complete cycles, you will notice how you gain strength.

4. In addition to performing this strength training, it will be important that to achieve the expected results in less time


  • Before you start training, warm up well. Jumping rope will help increase the heart rate.
  • Get enough rest between series and series. Two or three minutes is usually enough.
  • Respect the weights. Strength training has no immediate effects, and you have to gain weight little by little.
  • Do not train strength more than two days in a row. You can get injured.
  • Pay attention to the technique. As you gain weight, it is more important to complete the series and avoid injuries.
  • Do not forget to complete the training with complementary exercises such as funds, chin ups, press, leg lifts, good morning or abdominals.
  • Following a good diet and respecting rest days will help you gain strength.



  1. It’s appropriate time to make a few plans for the long run and it’s time
    to be happy. I’ve learn this post and if I may just I
    desire to counsel you some fascinating things or tips.
    Maybe you can write next articles relating to this
    article. I want to learn more things approximately it!

  2. Have you ever considered about adding a little bit more than just your articles?
    I mean, what you say is important and everything.

    However think about if you added some great graphics or video clips to give your posts more, “pop”!
    Your content is excellent but with pics and video clips, this website could definitely
    be one of the greatest in its field. Superb blog!

  3. wonderful submit, very informative. I’m wondering why
    the opposite experts of this sector do not realize this.
    You should continue your writing. I’m confident, you have a great readers’ base already!
    ps4 games allenferguson ps4 games

  4. When some one searches for his required thing, so he/she desires
    to be available that in detail, so that thing is
    maintained over here. games ps4 185413490784 games ps4

  5. You could certainly see your skills in the work you write.
    The arena hopes for even more passionate writers like you who aren’t afraid
    to mention how they believe. At all times go after your heart.

  6. Wonderful goods from you, man. I’ve understand your stuff previous to and you’re just too magnificent.
    I really like what you’ve acquired here, really like what you’re stating and the way in which
    you say it. You make it entertaining and you still take care of to keep
    it smart. I cant wait to read far more from you.
    This is actually a terrific web site.

  7. ceгtainly like your web-site but yߋu need to check the sрelⅼing on quite a few of your posts.
    Many of thsm are rifе with spelling problems and I find it very troublesome to tell
    the truth nevertheless I wіll ѕսrelу come back again.

    Here is my homepaցe … free local singles

  8. Wow that was odd. I just wrote an extremely long comment
    but after I clicked submit my comment didn’t show up.

    Grrrr… well I’m not writing all that over again. Anyways, just wanted to say great blog!
    0mniartist asmr

  9. I loved as much as you will receive carried out right here.
    The sketch is tasteful, your authored material stylish.

    nonetheless, you command get got an impatience over that you wish be delivering the following.
    unwell unquestionably come further formerly again since exactly
    the same nearly very often inside case you shield this hike.

    0mniartist asmr

  10. Nice post.Ӏ was checking continuously this blog and
    I am impressed! Very helpful iinfߋ particularⅼy the last part :
    ) I care for sucһ info a lot. I was seeking thbis pаdticulaг
    info for ɑ very long time. Thank you and good luck.

    Here is mу web blog: indian reservatіon payday loans (

  11. I’ll right away snatch your rss feed as I can’t in finding your e-mail subscription hyperlink or
    e-newsletter service. Do you have any? Kindly permit me realize in order
    that I may subscribe. Thanks. asmr 0mniartist

  12. Wow, wonderful weblog layout! How lengthy have you been running a blog
    for? you make blogging look easy. The overall look of your website is
    wonderful, as well as the content material!

  13. You are so interesting! I don’t believe I’ve truly read something like this before.
    So wonderful to find somebody with genuine thoughts on this topic.
    Seriously.. many thanks for starting this up. This web site is something that’s needed on the web,
    someone with a bit of originality!

  14. Great beat ! I would like to apprentice while you amend your web site,
    how can i subscribe for a blog website? The account aided me a acceptable deal.
    I had been tiny bit acquainted of this your broadcast provided bright clear concept

  15. Its like you read my mind! You appear to know a lot about
    this, like you wrote the book in it or something. I think that you could do
    with some pics to drive the message home a little bit, but instead of
    that, this is great blog. A great read. I’ll definitely be back.

  16. Right here is the right blog for anyone who wishes to
    understand this topic. You understand so
    much its almost tough to argue with you (not that I really
    would want to…HaHa). You definitely put a new spin on a subject that’s been discussed for a long time.
    Excellent stuff, just great!

  17. Pretty great post. I simply stumbled upon your weblog and wished to mention that I’ve really loved browsing your weblog
    posts. In any case I will be subscribing for your rss feed and I am hoping you write again soon!

  18. I blog often and I genuinely appreciate your information. The article has really peaked my interest. I’m going to book mark your site and keep checking for new details about once per week. I opted in for your Feed as well.

  19. Thank you, I have recently been looking for info about this topic for ages and
    yours is the greatest I have came upon till now. But,
    what concerning the bottom line? Are you positive concerning the supply?

  20. Wow that was odd. I just wrote an extremely long comment but after I
    clicked submit my comment didn’t appear. Grrrr…

    well I’m not writing all that over again. Anyway, just wanted
    to say superb blog!

  21. First of all I want to say terrific blog! I had a quick question in which I’d like
    to ask if you do not mind. I was interested to find out how you center yourself and clear your thoughts prior to writing.
    I have had trouble clearing my thoughts in getting my thoughts out.
    I truly do take pleasure in writing but it just seems like the
    first 10 to 15 minutes are lost just trying to figure out how to begin. Any recommendations or tips?
    Appreciate it!

  22. Hi, I do believe this is a great web site. I stumbledupon it 😉 I will revisit once again since I book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  23. Right here is the right webpage for anyone who really wants to find out about this topic. You understand a whole lot its almost tough to argue with you (not that I really would want to…HaHa). You certainly put a fresh spin on a topic that has been written about for ages. Great stuff, just wonderful!

  24. I absolutely love your site.. Pleasant colors & theme. Did you create this amazing site yourself? Please reply back as I’m attempting to create my own personal website and want to find out where you got this from or just what the theme is called. Appreciate it!

  25. Hi there! This post couldn’t be written any better! Going through this post reminds me of my previous roommate! He constantly kept preaching about this. I am going to send this article to him. Fairly certain he’ll have a good read. Many thanks for sharing!

  26. I’m amazed, I must say. Rarely do I come across a blog that’s both educative and engaging, and without a doubt, you’ve hit the nail on the head. The issue is something that too few people are speaking intelligently about. Now i’m very happy that I stumbled across this during my search for something regarding this.

  27. Excellent blog here! Also your site lots up very fast! What web
    host are you the usage of? Can I get your affiliate link for your host?
    I want my website loaded up as fast as yours lol

  28. May I simply say what a comfort to uncover someone that actually understands what they are talking about on the net. You certainly know how to bring a problem to light and make it important. A lot more people should look at this and understand this side of your story. It’s surprising you aren’t more popular given that you surely possess the gift.

  29. May I just say what a relief to uncover somebody that truly knows what they’re discussing on the net. You actually realize how to bring an issue to light and make it important. More people must check this out and understand this side of the story. I was surprised that you are not more popular since you definitely have the gift.

  30. I’m amazed, I have to admit. Rarely do I encounter a blog that’s both educative and engaging, and without a doubt, you have hit the nail on the head. The issue is something that not enough people are speaking intelligently about. I am very happy that I found this during my hunt for something concerning this.

  31. Oh my goodness! Awesome article dude! Thank you, However I am encountering issues with your RSS. I don’t know the reason why I can’t subscribe to it. Is there anybody having similar RSS issues? Anyone who knows the answer can you kindly respond? Thanks!!

  32. Hi! I could have sworn I’ve been to this web site before but after looking at a few of the articles I realized it’s new to me. Anyways, I’m definitely happy I stumbled upon it and I’ll be bookmarking it and checking back regularly!

  33. Wonderful blog! I found it while surfing around on Yahoo News.
    Do you have any tips on how to get listed in Yahoo
    News? I’ve been trying for a while but I never seem to get there!

    Thank you

  34. Hello, I do believe your site might be having internet browser compatibility issues. When I look at your web site in Safari, it looks fine however when opening in Internet Explorer, it’s got some overlapping issues. I just wanted to give you a quick heads up! Apart from that, great site!

  35. Howdy! This post couldn’t be written much better! Looking at this post reminds me of my previous roommate! He constantly kept talking about this. I am going to forward this article to him. Fairly certain he’ll have a good read. I appreciate you for sharing!


Please enter your comment!
Please enter your name here