Oct 242014
 

Tony Gentilcore with an excellent article at T Nation on why your not getting stronger, check it out!
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Here’s what you need to know…

  • There’s a lot more to getting strong than lifting heavy things for one rep. That will just lead to stagnation.
  • Accumulate volume. Take your 3RM and train it until you can do 5 reps with that weight.
  • Use supplemental lifts to add volume, fix weaknesses, and improve technique in the big lifts.
  • Unless your squat and deadlift are around 2x bodyweight and your bench press is 1.5x bodyweight, adding in speed work or dynamic effort days isn’t going to do much.
  • Recovery days where you perform mobility, activation, or movement prep should be used along with your “balls to the walls” workouts.

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Getting strong is easy. Focus on compound, multi-joint movements – preferably the squat, deadlift and bench press – and to try to move more weight in those lifts on a weekly, monthly, and yearly basis.

Basically, lift heavy shit, a lot. Repeat. Forever.

So why do many people fail to make appreciable progress with their strength goals? Here are five mistakes you can fix:

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