So How Do I Train for Strength?
This man needs no introduction...
Question: So how do I train for strength?
Answer: Short Answer…Lift heavy weight in the 3-5 repetition range
KCSC Athlete Jeremy Strom performing 1 arm rows with 205lbs.
Progressive Overload
Progressive overload is key to developing strength, you should attempt to lift more weight then the last time you were in the gym or add additional sets or reps.
Here’s a 2000 year old story that illustrates progressive overload perfectly…
… young Milo began training by picking up a newborn calf, placing it on his shoulders and carrying it for one mile. Milo would do this every day. And as the newborn calf gained weight and grew larger, Milo grew bigger and stronger.
Eventually, Milo was carrying a full grown bull on his shoulders for a full mile. And as a result, Milo had developed incredible strength and power.
Milo of Croton went on to become a 6 time Olympic Wrestling champion
Which equipment should I use to develop strength?
KCSC Athlete Brett Mankelow Deadlifts 316lbs. which is more than 2x his bodyweight
The barbell is king when it comes to strength development. The barbell squat, bench press, overhead press and deadlift hit all major muscle groups. Doing 2-3 heavy sets of each lift is all that’s necessary to build a stronger, better looking body. However, many people that train in the gym tend to stay away from the barbell and that is because being trained in the proper technique is the key to success. If you are you looking to learn how to use the barbell properly you can inquire about my services here.
What if I don’t have access to a barbell?
Your new best friends 
If you don’t have access to a barbell then the alternative is working with dumbbells. You can still get stronger and build a better body with dumbbells but the only drawback is they usually come in 10lb. increments whereas the barbell you can move up in 1lb. increments making the application of progressive overload easier. Another drawback is eventually your strength will surpass the dumbbells you work with because most gyms only go up to around 70-80lb dumbbells.
Suggested Exercises:
Things to remember when training for strength:
- Keep your sets in the 2-4 range and your reps in the 3-6 range
- The last rep of each set should be difficult…If you can lift the weight for 10 reps it is too light to develop strength optimally
- Progressive Overload! Once a week try increase the weight you lift or look to add more sets and repetitions
The Importance of Strength
2 time NBA MVP LeBron James makes strength a priority
Strength should be a top priority for any active individual regardless of activity whether its playing sports, running, manual labor work, or outdoor recreation. By lifting heavy weights (relative to the individual) the body responds by strengthening tendons, making bones denser, and building stronger muscles. As the muscles get stronger it reduces stress on the passive restraints (bones, ligaments etc.) reducing the likelihood of injury.
When an individual starts training for strength they also increase their Rate of Force Development (ROFD), which is a measure of the rate at which a force is developed. For example, when an athlete is running the more force they can generate into the ground, translates into more force to propel the runner forward. So by adding strength you can jump higher, and run faster.
For Example…
For those of you that train strictly to look good nekkid I refer to…
"The modern fitness industry's concept of "toning" muscles is specious it might sound cool, but it lacks any tangible and definable meaning. The term "muscle tone" or tonus describes an electrophysiological phenomenon, a measure of ionic flow across muscle cell membranes. It can he thought of as the muscle's readiness to do anaerobic work. The more fit the muscle, the more electrophysiological activity it exhibits at rest.Lack of exercise leads to poor tone, aerobic exercise improves tone a little bit, low-intensity weight training improves tone more, and high-intensity training improves tone the fastest. If "tone" is the goal, strength is the method." Proof... KCSC Athlete Nate Boylan achieved these results by lifting heavy weights... not by doing lots of reps with low weights to "tone" his muscles
