Image by Steve Collins Photography Strength is the backbone of every art. Whether you want to lose fat, build muscle, improve your health, or become a superior athlete, strength is where it all starts. I have created a 12-week program to help you improve your strength levels. This workout is for advanced trainees only and should only be performed by athletes who have been training for at least 2 years.

The program is quite basic actually.It resembles many of the great programs out there today such as Bill Starr’s 5X5, Stronglifts 5X5, and Starting Strength. What makes it unique, in my opinion, is really in the progression. I believe that you can not add weight indefinitely, or increase volume indefinitely, or use straight sets indefinitely, or use the same rest between sets indefinitely.

You will be asked to attempt to increase the weight each time, but we’re going to push things along by steadily increase the number of sets performed, decreasing the number of reps performed, decreasing your rest periods, and decreasing the number of exercises performed.

Lets start off with the basic template:

Workout A:

• Front Squat
• Push Press
• Bent-Over Row

Workout B:

• Overhead Squat
• Deadlift
• Power Clean

Week One

Sets: 5
Reps: 5
Rest: 60 seconds

Week Two

Sets: 5
Reps: 5
Rest: 60 seconds

Week Three

Sets: 6
Reps: 5
Rest: 60 seconds

Week Four

Sets: 6
Reps: 4
Rest: 60 Seconds

As you can see, the main difference here is the 60 second rest. I like to move fast and intense. For an advance trainee, breaking through a strength plateau means trying something new, and I guarantee that the one thing strength athletes are afraid to try is reducing their rest between sets. Yes, it’ll kill you if you’ve been resting 3 minutes after each set.

Lets just assume that you can Push Press 200 lbs, for 5 sets of 5 reps with 3 minutes rest between each set. And lets say after the first set, you’re trying 200lbs again after 60 seconds. There is a big chance that you won’t make it. But lets say you scale down the weight to 170 and and work your way up to 200 lbs, 5×5, 60 seconds rest. Can you image how much more you’ll be able to lift when you go back to a 3 minute rest period?

Image by Si Ollie People forget just how important the heart and recovery ability is in improving ones strength levels. Try the program for 4 weeks, and then I’ll tell you what to do after.Download the Free Training Log here.

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Cover Image by Chris Lopez