Strength

Purpose: Produce more force, usually demonstrated in specific lifts or movement patterns.

Training philosophy

Strength is muscular size plus skill: coordination, bracing, technique, confidence, and neural recruitment. Practise the movements or close variations in which strength will be tested.

Practical starting point

• Main lifts mostly 1–6 repetitions, with plenty of practice in the 3–6 range.
• Assistance work commonly uses 5–12 repetitions or more.
• Keep most work around 1–4 reps in reserve and use maximal attempts sparingly.
• Practise each priority lift or pattern 2–3 times weekly.
• Rest 3–5 minutes for heavy main work.

Nutrition

Protein needs are similar to hypertrophy needs. Maintenance or a modest surplus often supports maximal strength, while carbohydrate helps sustain high-quality training.

Watch for

Do not turn every session into a test. Repeatable submaximal work, sound technique, and planned recovery build strength more reliably than constant grinding.