Massive Strength Workout

Mar 07, 2013
Massive Strength Workout

If you want to Increase your strength like none other, than this workout is for you

When you are looking to change up your workout and focus 100% on Strength it is extremely important to understand exactly how to do it. Bro Science tells us that in order to lift to increase strength, we should lift heavy all the time. REAL Science supports that to an extent, but to train heavy all the time, actually will only lead to you becoming weaker over time. Muscle Breakdown and regression take place when all you do is train heavy, not to mention the fact that your risk of injury goes up.

The 5-3-1 method of training is a great way to help increase strength, however you must understand that it only works when you truly know which specific exercises to incorporate and how often you do this workout. Fortunately, I have you covered by examining and testing the workouts personally and seeing the differences and feedback from not only the thousands of users but personally have seen the changes myself.

With this program the goal is to use heavier weight than you are currently used to and progress the increases upward as the sets go down. This is known as Linear Periodization.

The First set of 5 sets of 5 reps, you want to use a weight that without a doubt you know you can do the 5 reps, and slowly increase the weight even by as little as 5lb. increases for every set after. So here is how this should look. Lets use the Squat.

The first set of 5 you do 315lbs.
The Second Set of 5 you do 320lbs.
The third set of 5 you do 325lbs.
The fourth set you do 330lbs.
The fifth set you do 335lbs.

The total increase is 20lbs and you should have successfully completed all 5 sets of 5 reps. Once you finish now you have the 5 sets of 3 up next. You should start with the same weight you ended with. So, For instance your sets and weight should look like this for 5 sets of 3.

The first set of 3 you do 335lbs.
The Second Set of 3 you do 340lbs.
The third set of 3 you do 345lbs.
The fourth set of 3 you do 350lbs.
The fifth set of 3 you do 355lbs.

Remember you have 5 sets to perform and then 5 sets of 3 reps and finally 5 sets of 1. In order to progress the way you should, you need to go slow with the increases in the beginning as you have many sets of the same exercise to perform.

I hope you enjoy the workout and in less than a week your increases in strength will SKY-ROCKET!

Take care,
Mike McErlane


Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Squat 5 5 Legs
Barbell Squat 5 3 Legs
Barbell Squat 5 1 Legs
Barbell Front Lunge 3 6 Legs
Laying on Ground Abdominal Crunches Hands Straight Up 3 20 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench 5 5 Chest
Barbell Bench Press On Bench 5 3 Chest
Barbell Bench Press On Bench 5 1 Chest
Dumbbell Incline Bench Press On Bench Both Arms 5 10 Chest
Dumbbell Bent Over Wide Grip Rows One Arm 5 10 Back
Standing Dumbbell Shrugs 5 10 Shoulders

Day 3

Exercise Sets Reps Muscle Group
Barbell Deadlift 5 5 Legs
Barbell Deadlift 5 3 Legs
Barbell Deadlift 5 1 Legs
Good Mornings 5 10 Back
LEG LIFTS 3 20 Legs

Day 4

Exercise Sets Reps Muscle Group
Standing Barbell Military Press 5 5 Shoulders
Standing Barbell Military Press 5 3 Shoulders
Standing Barbell Military Press 5 1 Shoulders
Pull-Up/ Chin 5 10 Back
Dips 1 100 Chest
Standing Bicep Curl Barbell Both Arms 5 10 Arms

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