STRENGTH GAINS

THE SLOW GAINERS GUIDE TO TRAINING.

 The Strength Gains mission

The Strength Gains mission is to educate the many weight trainers out there, about the most important principles that must be learnt in order to make progress in the gym.

With so much irrelevant information about training on the web and in bodybuilding magazines, this website aims to provide a strength training oasis for the natural gym and garage warriors with average genetics, who love to lift weights but don’t respond well to typical mainstream programs.

Strength Gains is dedicated to all the people who want to see more results from the effort they put in the gym. If you are interested in gaining more muscle, increasing your strength and losing body fat, Strength Gains aims to provide you all the information you will ever need to know to achieve these goals.

The Bodybuilding Magazines Wasted my Time                                                

If you believe hard consistent work will overcome all Genetic short comings the bodybuilding magazines have officially brainwashed you. A very small percentage of the population have the genetics, time, drugs and money to make progress using the type of routines published in 90% of Bodybuilding and Strength training literature.

Hi my name is Martin and I wasted years performing classic bodybuilding routines without hardly any change in my physique, I even lost strength performing some of these routines. You know the type, for example the classic Chest workout, Flat Dumbbell Bench Press, Followed by Incline presses, followed by Incline Fly’s and finishing with Cable Crossovers. These types of routines give a great pump but do nothing to increase strength and therefore are not the best option for size gains. Bodybuilding style training and principles have a place during a yearly training cycle, but FIRST some basic strength levels must be developed.

I struggled to Squat and Bench Press 150 pounds using these routines, everyone knew I loved lifting weights but I still was skinny.  I did not understand that what works for the Professional bodybuilders will not work for me. And I saw many guys just like me, slaving away doing these absurd routines, not getting any results and eventually quitting the gym.

There was no way I was going to quit I had to find a way to progress. I decided to dig deeper through strength training literature and learn exactly how a genetically typical individual must train to maximize potential.

As part of my Exercise Science Degree I decided to do my practicum at a Weightlifting Centre. The head trainer was a former Bulgarian Olympic Weightlifter. His methods of training opened my eyes. I started reading  about  Eastern Bloc training methods, I read about power lifting training methods, I got my hands on Stuart Mcrobert’s Brawn, and together with my own experimentation, I found the secret to making consistent progress.

 The training programs that worked for these genetically gifted Pro’s, did nothing for me (slow gainer in black singlet). 

Intensity cycling the real secret to making progress in the gym

The single most important weight training advice that is misunderstood and not focused on in over 90% of the average gym rat weight training population is the ART OF INTENSITY CYCLING, one of the  .

Intensity cycling is the careful manipulation of the weights you use in a progressive manner over time and in accordance to your CNS (central nervous system) recovery rate. Intensity cycling is aimed at improving your previous best lifts and increasing strength. It is an art form that power lifters and Olympic weightlifters know all too well about but is sadly missing from the average Joe’s/gym rats training program. It is the secret behind muscle / strength gains and fat loss, all three being the main goals of most weight trainers.

Being able to measure your progress through weight increases on the bar is the most motivating factor in weight training.

Introductory Strength Gains Program

With the abundance of training information and “magic” muscle gaining tricks and methods filling the Internet and magazines, it is easy to get confused and frustrated when picking the right program for you.

It’s really simple though, you see before strength training was so popular the old timers knew exactly how to make progress free of drugs and free of living in the gym.

Three times a week, whole body workouts, using the best compound exercises and cycling intensity to progressively overload your muscles.

The following program is an introductory Strength gains program, aimed at all trainers ready to make the switch to more productive training methods. It is a basic program that must be done for at least 3 months before the trainer switches to more advanced Strength Gains programs. The aim is to practice form, learn the basics of intensity cycling and prepare for the heavier more advanced programs that incorporate the .

 Squat

Bench Press

Dumbbell Row

Standing Military Press

Close Grip Pull down

Romanian Dead lift

On each exercise you perform 4 sets of 8 pyramiding up in weight. Eg

Set 1 20kg 8 reps

Set 2 30kg 8 reps

Set 3 40 kg 8 reps

Set 4 50 kg 8 reps

Start with very light weights for your top set (a weight you could comfortably perform 20 reps with on your fourth set) and Increase weight by 2.5 kg each session for 3 sessions, then decrease by 2.5 kg on the fourth sessions, and repeat this cycle.

Are you ready to maximize your genetic potential?

Are you ready to commit to the strength gains style of training?

Do you have a real interest in significantly increasing your strength and breaking your plateau?

Have you completed or about to start the introductory Strength Gains program above?

Are you studying the ?

Then you are ready to   to learn more about the Strength Gains methods, have me as your personal Strength Coach and find out all the tips and tricks to maximize your size and strength potential.

Weightlifters and Power Lifters know the secrets to maximize strength gains.