The Big Bang Theory (of Strength Training)

     Before you read this article, I want you to ask yourself the following question: have the weights I been lifting improved in recent months? If your answer is no, what is the reason behind it? When you figure out that answer, you will begin to reach new heights in your fitness level. Training simply to "gain a pump" or going through the motions will not get the job done. 

     Some of you may be asking yourself, why do I need to be strong? For one, weak people get hurt. Strength is the foundation for mobility and stability. Your joints were made to withhold stress, and the more stress (weight) your joints can comfortably handle, the better. Crank up the weight a little bit and your joints will thank you. Secondly, weak people are less powerful. Power is force divided by time. Power is how quickly you can make use of your strength. As we age, our power output diminishes. This causes us to "lose a step" and as we get into our older years, forces us to move at a zombie-like pace. If you don't have strength, you can't have power. Thirdly, for those training for aesthetic reasons, weak people struggle to put on mass. You can talk about volume all you want but small muscles don't stay small if you lift big weights. The list can go on but I think you get the drift. 

     You may ask yourself, "how do I get strong"? That answer comes in the form of the big-bang lifts. I am talking about squatting, dead-lifting, benching and overhead pressing. In recent years these lifts have gotten a bad rap. Rather than blame the exercise, take a look in the mirror. For one, I would look at your movement capacity. As Dan John once said, "Squats don't hurt your knees- how YOU squat hurts your knees!" If your body can not perform the squat pattern properly without weight, adding 185 pounds to your back will only increase your risk for injury. If you need help, find a good coach. That way, the coach can help you set-up the lift properly and give you verbal cues as you perform the lift. The set-up is the foundation and if you rush through it, or are not paying attention, you will not be successful!

     Now on to the method. I am currently using Jim Wendler's 5/3/1 program. This is the ultimate strength routine that can be added to any fitness program. The plan is simple: Workout One you do 3 sets of 5 reps; Workout Two you do 3 sets of 3 reps; Workout Three you do three sets of 5 reps, 3 reps & 1 rep; Workout Four you do 3 sets of 5 at a light weight to "unload" and give your muscles a chance to recover. If you lift absurdly heavy weights every session, it'll burn you out so workout four is important and do not skip it! I currently lift three days a week and spread the big-bang lifts over 4 training sessions. So one week, I do not perform a big-bang lift. For example, Monday is Deadlift, Wednesday is Military Press, Friday is Front Squat, Monday is Bench Press, Wednesday is Deadlift, and so on. These lifts are to be performed first as they involve large muscle groups and multiple joints. Once you complete the lifts, move on to your workout and get in the other lifts that you deem necessary!

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Chris Fluck