The biggest, strongest dudes in the world all do four things.
1) They Use a Limited Number of Exercises Per Workout
In most cases that ends up being no more than about six, total, sometimes as high as eight. But certainly no more than that.
So don’t make the mistake of thinking that you need to do what your favorite pro bodybuilder does and that you need four exercises each for chest, shoulders and triceps.
That’s nonsense.
One, or at the very most, two exercises, per muscle group is usually enough.
While there may be some validity to hitting the muscles from different angles but it’s not something that needs to be done at every workout.
That’s something to think about on more of a long term or even weekly/monthly basis.
2) They Use Big, Compound Movements
Bench, squat and deadlift variations are the cornerstone of a good strength and mass building program.
They’re tried and true, and very hard to beat. If you’re trying to get as big and strong as possible you’ll want to incorporate them into your program.
Using these movements simplifies your training because you can rest assured that as long as you keep slowly pushing the numbers north on them you’ll be on the right path.
In fact, it would be almost impossible NOT to get results when doing that.
3) They Use Rep Work to Build Mass & Prevent Injuries
Going heavy on big, compound lifts is a great idea, but once you’ve graduated beyond the raw beginner level you need to add more variety to your training.
If you don’t, you’ll start breaking your body down.
That’s why the best lifters include movements like:
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- Chins
- Dips
- Face pulls
- Curls
- Glute ham raises
- Shrugs
- Swings
- Pushup variations
These exercises, done in a higher rep range, build size and strength without taking quite a toll on your joints.
They also keep you healthy and prevent imbalances and injuries from occurring.
4) They Cycle Their Training
You can’t train balls-to-the-wall 52 weeks per year without burning out or breaking something. It’s usually pretty inevitable.
Unless you’re some kind of mutant freak you will need some down time where you cut volume and/or intensity.
The best lifters slowly build up momentum in their training over the course of 12-16 weeks. Then they peak, take a week off or deload and start over.
That’s how you keep getting strong without getting injured.
If you think you’re superhuman and try to push through, eventually you’ll be brought back to reality with an injury that will force the down time upon you.
We want to be smarter than that.
Cuz training smart is what gets you strong.
And when you get strong you get big.
Be relentless,
Jason Ferruggia
