How Long Does it Take to See Strength Gains?

[elliotthough]

Consistent strength training should be full range of motion barbell lifts 3 times a week. Make sure form is correct before lifting too heavy. Start out with just the bar (45lbs men or 35lbs women). Squats, Presses (standing overhead and bench) and Deadlifts. Just focus on those 4.

Forget about functional isolation exercises.

Don’t do excessive reps, 5 is optimum. 3 to 5 sets (5 reps/set) of squats, 3-5 over head press, 1 set of 5 deadlifts.

Chin-ups at the end is a good compliment exercise for deadlifts.

Next work out, add 5 lbs to the bar for each lift.

Alternate between overhead presses and bench presses between workouts. If first workout was overhead presses, next workout should be bench presses.

Rest 48 hours between workouts, get plenty of sleep and increase intake of animal protein and fat.

Cut out the carbs, become fat adapted.