Strength Program

This program is specifically designed to increase strength performance. It is intended for men at intermediate level, with workouts performed 4 times per week using a barbell, dumbbells, and machines. The program is not aimed at increasing muscle mass, only strength – there are other programs for mass gain.

Training on this program should only be done with a spotter, as many sets use weights close to one-repetition maximum. Before heavy sets of 1-3 repetitions, warm-up sets with weights for 10-15 repetitions should be performed. At the beginning of the workout, it is necessary to warm up thoroughly to avoid joint problems. Rest between sets is 1-2 minutes.