Strength Archives - Page 12 of 27 - Lose Fat Gain Muscle

Hampton Strength Systems Review (Powerbuilding)

The folks at Critical Bench have a new program out called Hampton Strength Systems. I’ve had the chance to look over it, so I’ll start my review with a summary of what you get with this program:

Hampton Strength Systems Components:

Bench Mode Training Manual:

This book is a complete guide on how to increase your bench. You’ll go four through training cycles, complete with assistance exercises. The workouts are very detailed, explaining exactly what % of your one-rep max you’ll need to use for each session.

Bench Mode Printable Training Log:

You can print these sheets to record your progress in the gym.

Book of Methods:

This is an overall guide to methods for getting stronger. These are workouts (and techniques) designed to build strength/size with specific body parts. I really like the leg workout I saw–it looks like an efficient, simple way to build your leg strength.

Feats of Strength Training:

This manual really fascinated me. Hampton explains how he trains for specific feats of strength, like breaking blocks with his fists.

Progressive Rep Training:

This system is based on the concept of using low reps and adding reps within your training cycle. You’d start out with something like 3×3 on your main exercise/set and try for 3×4 on your next workout. I know of some elite lifters who use this method.

Basic Barbell Exercises Routine:

This is a routine made up of compound exercises for the purpose of “building over all body strength and conditioning.” The routine can be done 2-3 times a week.

Review:

Hampton Strength Systems is based on the concept of powerbuilding–gaining both size and strength. I like this way of training because it is what most of us are after. It’s kind of the best of both worlds, combining aspects of bodybuilding and powerlifting.

In addition to the training information, I think most readers will appreciate some of the personal stories the author includes. I especially liked his descriptions of his personal transformation, competition experiences, etc.

I believe this program is a worthwhile investment for intermediate/advanced trainees who want to build strength and mass.

Just CLICK HERE if you are interested in checking it out–you can get a free gift (Bench Mode) that may help you decide.

Training to Failure

A good friend emailed me a while back asking if he should train to failure. Some of the websites/forums he was reading gave him the impression it was necessary in order to get big and strong. I thought I’d share my views on this somewhat controversial topic in the iron game.

Let me first define the term: training to failure means you perform a certain exercise until you literally cannot continue. This means you either drop the weight or (more commonly) require the assistance of a spotter to do more repetitions.

I hardly ever train to failure, and I don’t recommend it for other trainees. Here are my reasons:

1. The majority of the experts I follow don’t recommend it. By “expert” I mean guys who have years of training experience and/or an impressive personal resume of competitive powerlifting.

2. It burns out the central nervous system (CNS). Training to failure tends to take its toll on the CNS, which will hurt your progress, delay your recovery, and may make you weaker in the long run.

3. It sets you up for injury. Here’s a typical scene I’ve seen played out in the gyms: A young guy can only do four good reps on bench press with a given weight. But he’s determined to do 6-8 reps, so his spotter ends up doing a lot of pulling on rep number 5. “Two more,” the eager trainee grunts. The lifter and spotter end up being at risk for injury in this situation.

4. It doesn’t make sense from a psychological perspective. In other words, you want to teach yourself how to successfully perform every repetition with good form. The goal is to lift the weight–not drop it or hand it to a spotter.

What I do:

I normally stop once I know I will be unable to do one more repetition with good form. I was advised to train this way years ago, and it has served me well. My own personal strength records came from smart training (like periodization); not going to failure.

Having said all this, there are times when you may want to try certain specific (advanced) techniques that require training to failure or near failure (drop sets, rest-pause training, etc.). But I think these instances should be exceptions, not staples, in your workouts. Just be sure there is a specific strategy involved in everything you do.