How to train Absolute Strength

As I discussed in my previous post, yes, you can get stronger without getting any bigger or gaining weight. That being said, it is usually unnecessary to limit yourself to gaining strength without weight.

Training for Absolute Strength is very resemblant to training for relative strength, however, we incorporate more hypertrophy work (for more info on training for hypertrophy check out this post). I still recommend following the guidelines laid out in my article about relative strength. You still want to lift heavy, even out anterior/posterior and left/right asymmetries, and strengthen your grip.

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For most people, simply introducing 1-2 hypertrophy workouts a week is going to increase their strength gains considerably. 

For those of you who want to max out your strength gains, try following a periodized program.

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Periodization is a systematic approach to strength training, where you cycle through different strength training methods.

Following this program is going to help develop a full-rounded strength. I have linked all of the posts to help you train for strength gains. If you haven't already, it may be worth starting with a basic understanding of strength training that I outline in this post.

Weeks 1-4: Hypertrophy

Weeks 5-8: Strength

Weeks 9-12: Power

Weeks 13-16: Strength-Endurance

Take a week off between stages if you find it necessary.

Remember, strength training takes commitment and consistency. You will notice huge improvements in your strength and athletic ability after following this program consistently and to completion.

-Mark

B.Kin, Canadian Society of Exercise Physiology

 

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Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca