What is “strong”?
A question it pays to have a firm answer to, if you are more interested in making consistent progress than you are in spinning your wheels for months (and in some cases, years) on end.
This is why I favour a suite of “Strength Standards” that, once achieved, means an individual is strong.
Not elite powerlifter strong.
But certainly enough to be the strongest person in the room more often than not, even when that room is your local gym. (Unless you are training in a specialised powerlifting and/or strongman training facility).
Here are my standards:
Squat: 1.75x bodyweight
Bench Press: 1.5x bodyweight
Deadlift:: 2x bodyweight
Overhead press (strict): 1x bodyweight
All done for one rep.
I favour measuring against bodyweight rather than a specific load because it stops fat people from erroneously claiming to be strong.
Not everyone will be able to meet these standards, particularly guys who started training (or taking training seriously) in later life. Likewise, most will struggle to hit the overhead press due to biomechanical limitations and/or how hard it is to master, and some will find the squat tough for much the same reasons.
However.
They’re certainly worthy targets to aim for. And, if you hit or come close to them, the chances of you struggling to do just about anything requiring strength in daily life are basically zero.
Appropriately, August’s issue of “The Phil Tyreman Letter” delves into strength training and includes a couple of plug-and-play training systems you can use to get your lifts up.
Probably not quickly and certainly not by much, because rapid, sustainable strength gains are a myth once you’ve taken your first tentative baby steps into training, but people who are looking for “Fast” and “Easy” don’t do well with my material, so, hopefully, me clarifying this has put those people off subscribing.
Speaking of subscribing, it’s straightforward.
First, go to the below-linked page and read it carefully.
Then, read the Terms and Conditions page that follows it carefully.
If, after that, you are satisfied you will likely benefit from subscribing, plonk your details into my secure checkout before the deadline (23:59 on Wednesday the 31st), and I shall take care of the rest:
https://philtyreman.co.uk/information/
Thank you,
Phil Tyreman
P.S. Here’s a preview of what’s included in August’s issue:
* Wise words from who I believe to be the most influential figure in strength training from the latter half of the 20th Century, Mark Rippetoe, that, despite consisting of only a single 12-word sentence, could potentially change your entire training paradigm.
* Why you must hold yourself to a balanced set of objective “Strength Standards” if you are to make consistent, safe progress towards building strength and power you can use both inside and outside of the gym.
* The dangers of trying to get too strong (something I have known many men fall prey to and, believe me, the results were not pretty).
* A full body routine inspired by the teachings of the late, great Reg Park (lifetime natural, three time winner of Mr Universe, and mentor Arnold Schwarzenegger) for establishing a solid base of strength without messing about with next to no bookkeeping. (This will keep you occupied for a few months, at least – potentially longer if you’re bold enough to tackle the final phase of the programme).
* The importance of not neglecting the body parts that are almost always neglected by people running strength training programmes, and how to to integrate this extra work without getting burned out (done right, this stuff will also help maintain your enthusiasm by giving you a much-needed mental break from the heavy work).
* How to react when your progress in one or more lifts inevitably stalls.
There’s more, of course, but that’s enough to give you an idea of what you’re getting next month if you subscribe before the deadline on Wednesday the 31st July at 23:59.
Subscribe here: