June 29, 2022


Outstanding health & fitness

Strength Training Exercise Routines – How Big Is Yours?

What are the best strength training exercise routines? Do you believe bigger is better?  

The following true story shows size is everything!

Strength Training Routines – Size Matters

When talk turns to the most effective strength training exercise routines, the conversation usually includes some variation of the squat exercise, the deadlift, the bench press or parallel bar dip; and the bent-over row or chin up. Why? Simply, these exercises are proven muscle builders, as evidenced by Paul Anderson, Marvin Eder, and Doug Hepburn – three of the strongest men to ever walk the planet.

But wait. Knowing the best strength training exercises doesn’t necessarily lead us to the best strength training routines. Effective strength training exercise routines – the kinds of routines that consistently deliver on their muscle building promise – are more than just a collection of exercises…

The best weight training routines must also achieve balance in their size, frequency, and intensity. It’s this balance that distinguishes failure from strength training success. 

No Squats for 30 Days

For the typical trainee, strength training routines are performed 2-3 times a week for multiple sets. Yet the story I’m about to share with you, dumps this protocol on its head.

For our tale, we must turn to the summer of 1997. From mid-July to mid-October, Dave Staplin and his training partner increased their squat and deadlift poundages 49% and 70% respectively. Using a standard repetition protocol of 2 seconds concentric (raising) and 4 seconds eccentric (lowering), they terminated their sets when no further full-range repetitions were possible. Their strength training routine consisted of only 2 sets per workout every 7 days.

By early November, Dave and his partner experienced 2 consecutive workouts with no further progress in any of their sets. They then took 23 days off. When they later returned to the gym, they were able to add 10% to the squat exercise for the same number of repetitions as their previous workout – and they had not performed squats for 30 days! 

How is this possible?

For our answer, we must look to the importance of recovery regarding high intensity anaerobic exercise. 

While many understand the key part intensity plays when strength training, many more underestimate the crucial role recovery plays in building muscle and commensurate strength.

In Summary

There is an old saying which states, good things come in small packages. I’m here to tell you this saying is true, particularly in the realm of strength training exercise routines.

So how big is yours?

For your 7 workout routines, see Strength Training Exercise Routines