Basic principles of strength training

Top 5 Strength Training Programs (with Spreadsheets) …

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1. STARTING STRENGTH. Starting Strength was was introduced to the world of fitness by former powerlifter Mark Rippetoe in 2005. Since then, it has become one of the most popular strength training programs in the game.
2. STRONG LIFTS 5x5. Strong Lifts 5x5 is another cornerstone beginner strength program. It is as popular and effective as Starting Strength. In fact, is somewhat similar, but definitely different as you are going to see.
3. THE TEXAS METHOD. The Texas Method is very prominent on the strength training map, as you’d expect with the state it’s named after. It’s one of the go-to strength programs for those who have recently moved on from programs like Starting Strength or Strong Lifts.
4. WENDLER’S 5/3/1. The 5/3/1 strength program was created by Jim Wendler, a world-class powerlifter and strength coach. This program is now used by millions of athletes and lifters around the world.
5. MADCOW 5X5. The Madcow 5x5 is a more advanced spinoff of the novice Strong Lifts 5x5 program. For those who no longer can make progress on Strong Lifts 5x5, the Madcow is a good program to start.

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The 15 Strength Training Principles T NATION

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1. The basics are principles, not exercises. When many trainers talk about "sticking to the basics," they've usually got a list of certain exercises they're referring to.
2. It's about becoming a stronger athlete, NOT becoming a weightlifter. A great deal of strength training info comes from the powerlifting and Olympic lifting world, meaning it's more geared toward competitive lifters.
3. Maximize functional capacity. Strength training is about building a more coordinated body that's more capable of producing, reducing, and controlling force in order to better perform a variety of movements, and be more resistant to injury when doing so.
4. Take a mixed-training approach. A program needs to incorporate compound exercises, cross-body exercises and isolation exercises. Why? Because each offer different benefits.
5. Think of how exercises put force across joints and tissues. We get stronger by creating mechanical tension across tissues and joints by overloading them through movements, which we call resistance exercises.
6. Use isolation exercises to train in ranges missed by multi-joint exercises. When it comes to the goal of increasing your overall strength and functional capacity, the smarter way to use isolation exercises is to train in ranges of motion and movements missed by the multi-joint (compound and cross-body) exercises.
7. Minimize redundancy, maximize efficiency. Doing a different exercise variation for a given movement pattern or muscle group doesn't necessarily put force across tissues and joints (strengthen you) in a different manner.
8. Train movements AND muscles! Strength and conditioning has gone from viewing muscles purely in isolation to recognizing more integrated movement patterns that show how these muscles create coordinated movement.
9. Build full range strength. We now know that some strength exercises only train the mid to shortened ranges of motion, while others mainly train the mid to lengthened range.
10. Fit exercises to individuals, not individuals to exercises. No single exercise variation is a perfect fit for every body. This should be obvious given the natural variation in the ways people move.

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