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Strength Training Fundamentals and Resources

Strength Training Fundamentals and Resources

Fundamentals of Strength Training

To get stronger, you must:

  • Lift more over time — weight, reps, or sets need to be increasing over time.
  • Recover — sleep, mobility work, and rest are required to strengthen your body.
  • Eat plenty of nutritious food — without fuel your body cannot sustain more lifting.

Supercompensation chart by https://commons.wikimedia.org/wiki/User:Haus

If your training program doesn’t have any progression, you will stall. If you don’t sleep and don’t take days off you will stall. If you don’t eat enough you will stall.

Make sure your training plan and lifestyle include these fundamentals.

Resources

Below I’ve compiled useful resources on strength training. These links are geared towards intermediate lifters or those who want to understand more about strength training. Click here for olympic weightlifting specific resources.

(Are you a complete novice? Remember that even the strongest people started off as complete beginners! /r/Fitness is a great place to get started)

General

Blogs or websites that cover many strength related topics.

  • Stronger By Science

    Practical, evidence-based information and resources to help you get strong, jacked, and sexy from world record holder Greg Nuckols. Nuckols has a knack for breaking down and explaining difficult concepts in an understandable manner.

  • 70’s Big

    Navigate with the calendar on the left or use the search bar on the top right for specific topics. 70’s Big is a lifestyle espousing the pursuit of strength and proper nutrition for all. Lots of manly man stuff, but there are also excellent articles on training for women.

  • /r/weightroom

    Plenty of knowledgable people in this subreddit, great AMAs, and Training Tuesday threads are often useful.

  • All Things Gym

    Good resource for news in the strength training world. Plenty of great interviews with elite athletes.

  • Barbell Shrugged

    A fitness podcast centered around interviewing professional athletes and experts in Crossfit, powerlifting, strongman, weightlifting, and more.

Exercises / Programming

Nutrition

Sleep

Sleep needs to be a priority for anyone who wants to perform well in the weightroom or in life.

Motivation / Philosophy

Mobility / Flexibility

Improving mobility will improve your lifting and your posture while reducing injury risk.

  • ATG Mobility 101

    All Things Gym has compiled nicely organized list of mobility techniques, mostly from:

  • Kelly Starrett - Mobility WOD.

    While Starrett uses unusual lingo and advocates for controversial form on a few lifts his mobility wod project and book have made it much easier for individuals to improve their mobility at home.

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