Want to Get Strong? Quit Switching Strength Training Programs Every Week.
Written on July 15, 2009 at 10:42 am, by Eric Cressey
Day in and day out, I see loads of athletes and regular fitness enthusiasts who have hit plateaus in their quest to get stronger, bigger, and leaner - or run into injury issues. Each situation is unique, but one thing that I am always especially attentive to is learning whether someone has recently altogether overhauled their approach to training.
As is the case in so many things in life, "Slow and steady wins the race," "Rome wasn't built in a day," and "Don't run sideways on treadmills while wearing jeans." Actually, that last one wasn't all that applicable to what I'm getting at, but it's probably still good advice to heed for some of our easily distracted teenage readers.
I come across a lot of "program hoppers" in what I do. These are individuals who might do four weeks of Sheiko, four weeks of 5x5 workouts, four weeks of Crossfit, four weeks of German Volume Training, and then four weeks of Tae-Bo DVDs in spandex. At the end of this five month journey, they are somehow more fit - but literally have no idea what training principles were key in them achieving that end. Everything was too muddled; they overhauled the entire strength and conditioning program rather than keeping the valuable stuff.
About 8,000 strength coaches before me have used the line, "The best program is the one you aren't on." Well, I would agree with that - unless, of course, it means that this new strength and conditioning program leaves out all the important stuff that you learned from previous training experiences.
I mean, honestly, I've heard of guys going to strength training programs where they only squat, bench, and deadlift. They don't even do warm-ups; nothing else stays! Then, after six weeks of this program, they email me to ask why their shoulders, back, and knees hurt. Uh, maybe become the only thing they kept from your old program was specificity? With no single-leg work, no horizontal pulling, and no mobility work, it's a surprise that they have only been diagnosed with a musculoskeletal injuries - because they probably should have been institutionalized for being so dumb that they're a harm to those around him.
For instance, rather than tell this individual to stop squatting (he actually kept a pretty good neutral spine on the way down), I'd encourage him to a) get a squat rack, b) get a training partner/spotter, and c) put on some clothes.
Major kudos for rocking "The Final Countdown," though; seriously.
Where am I going with this, and how does it apply to you? Well, the message is very simple: never overhaul. Instead, tinker, fine-tune, adjust, or whatever else your thesaurus recommends as a synonym. Good strength and conditioning programs all share certain things in common, and anything that deviates from those qualities isn't worth it. It's something that I really tried to take into account when I wrote Show and Go: High Performance Training to Look, Feel, and Move Better.
To take it a step further, I encourage you to be leery of those who encourage you to adapt an entire discipline and change everything that you're doing. I find that even in the most injured and hopelessly weak folks that come to me for help, I can always find several things that they're doing correctly that deserve to stay. This is something I've seen in some of the best physical therapists and strength and conditioning coaches with whom I've worked in the past, too. A good professional should work with athletes and clients to meet halfway on what works, not simply pass judgment on a strength training program and overhaul it altogether.
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First, I would like to Thank You for educating me in a practical, logical way of strength trainning. For all the unbelievers out there… Eric Creesey’s book Maximum Strength is real and it reaps results. Here are my results after finishing the program.
Max standing broad jump Packing Day: 80″
Max Moving day:89″
Max Squat Packing Day: 315 lbs
Max Sqaut Moving Day: 355 lbs
Max Bench Press Packing Day:200 lbs
Max Bench Press Moving Day: 230 lbs
Max Deadlift Packing Day: 380 lbs
Max Deadlift Moving Day: 435 lbs
If you want too get stronger,then this program is for you…I openly testify that it is real. Oh..
my body weight on Packing Day was 196lbs, and on Moving Day 206 lbs.
Huge guys in the gym look at me in disbelief when they see how much weight I can move..without all the muscle mass associated with moving heavy loads.
I can also attest to the quality of Maximum Strength. Before Maximum strength I only had about 6 months of weight training, uninformed weight training at that, and I’m very pleased with the results.
Max Broad Jump Packing day: 86″
Max Broad Jump Moving day: 93″
Max Squat Packing Day: 225 lbs
Max Squat Moving Day: 255 lbs
Max Bench Packing Day: 185 lbs
Max Bench Moving Day: 215 lbs
Max Deadlift Packing Day: 290 lbs
Max Deadlift Moving Day: 345 lbs
Max Chin-up Packing Day: 3 reps at bw W/ 35 lbs
Max Chin-up Moving Day: 3 reps at bw w/ 45 lbs
Packing day I weighed in at 154 lbs and I weighed 159 lbs on moving day.
I should also note that my flexibility has increased as well through the mobility work in the program.
I plan on doing Scrawny to Brawny next, a program by John Berardi, who I first heard of in Eric’s Maximum strength. I want to put a little size on my frame, and then I plan on purchasing show and go. I’ll make sure not to completely overhaul each time though!
I can also attest to the quality of Maximum Strength. Before Maximum strength I only had about 6 months of weight training, uninformed weight training at that, and I\’m very pleased with the results.
Max Broad Jump Packing day: 86\"
Max Broad Jump Moving day: 93\"
Max Squat Packing Day: 225 lbs
Max Squat Moving Day: 255 lbs
Max Bench Packing Day: 185 lbs
Max Bench Moving Day: 215 lbs
Max Deadlift Packing Day: 290 lbs
Max Deadlift Moving Day: 345 lbs
Max Chin-up Packing Day: 3 reps at bw W/ 35 lbs
Max Chin-up Moving Day: 3 reps at bw w/ 45 lbs
Packing day I weighed in at 154 lbs and I weighed 159 lbs on moving day.
I should also note that my flexibility has increased as well through the mobility work in the program.
I plan on doing Scrawny to Brawny next, a program by John Berardi, who I first heard of in Eric\’s Maximum strength. I want to put a little size on my frame, and then I plan on purchasing show and go. I\’ll make sure not to completely overhaul each time though!
Agreed! With all of the different approaches and ideas it seems to be more productive looking for groups of similarities than to continually argue the and nitpick the differences.
“I’ve heard of guys going to strength training programs where they only squat, bench, and deadlift”
was kindof worried to read this and the talk of horrible injuries.
isn’t Rippetoe’s Wichita Falls Program sans powercleans version mostly like this though (albeit with Press, Pull ups, Chin ups)? I went back to Wichita Falls after a groin strain (which i got from trying to lift too much after a whole week off like an idiot). Anyway I’m bizarrely making good progress so I figured I’d stay on it till I stopped making progress.
So yeah basically I just Squat (Wed, Fri, Sun) and either Deadlift twice in the week or OHP once and Bench once. Pull ups or Chin ups at the end.
Just bought Magnificent Mobility so going to incorporate all that stuff in my warm up (i do warm up obviously) starting next week.
is something terrible going to happen to my body? 🙁 or is incorporating the mobility and foam rolling stuff enough to keep me out of the doctors office?
Like I said I’m making good progress so far with what I’m doing (Deadlift has started to soar again now I’m doing it more) despite having been training for 3 years.
Bodyweight: 150lb
Squat 3×5 245lb (form wasn’t great so deloaded 10%)
Deadlift con 270lb for 1×5
Bench 130 for 3×5
OHP (an embarrassing) 85 for 3×5
Chins and PUs for 3 sets till failure (usually get about 12 or so on first set)
ORMs (I want to compete in powerlifting)
Deadlift 370lb
Squat 290lb
Bench 175lb
thanks so much for your time and for making these articles publically available! 🙂
the Deadlift ORM is sumo is why it’s so much higher than the con. In any deadlift session I do 1×5 of con and 1×5 of sumo with the weight set at the con (lower) weight for both.
I can also attest to Maximum Strength. I guess it’s tough for people to stick with one approach with the constant amount of “new” methods being thrown at them through media outlets. When they see something that looks cool, they think it’s better. I’m almost finished the final phase of Maximum Strength, haven’t got my #’s infront of me right now, but it’s the strongest I’ve ever felt doing a program.
Great post EC, I’m currently following Show & Go I’m into phase 3 and not only have i improved my strength, i have added lean muscle & my mobility has improved hugely which i think has had a role to play in my strength improvements. Befofre i started Show & Go i was writing my own programs, you know how that ends up…
Eric
You are amazing – I learn a lot with your articles and courses.
Your mobility and stability tips and exercises has helped a lot, not only my clients, but my self as well.thanks.
This video “one with the boy squatting” JESUS! I felt sorry for him, but I couldn’t stop laughing.
July 15th, 2009 at 12:52 pm
Eric,
I think that was the funniest video I’ve seen in a long time. I’m still LMAO.
I enjoy the humor and insight.
Best!
July 23rd, 2009 at 7:03 pm
Eric,
First, I would like to Thank You for educating me in a practical, logical way of strength trainning. For all the unbelievers out there… Eric Creesey’s book Maximum Strength is real and it reaps results. Here are my results after finishing the program.
Max standing broad jump Packing Day: 80″
Max Moving day:89″
Max Squat Packing Day: 315 lbs
Max Sqaut Moving Day: 355 lbs
Max Bench Press Packing Day:200 lbs
Max Bench Press Moving Day: 230 lbs
Max Deadlift Packing Day: 380 lbs
Max Deadlift Moving Day: 435 lbs
If you want too get stronger,then this program is for you…I openly testify that it is real. Oh..
my body weight on Packing Day was 196lbs, and on Moving Day 206 lbs.
Huge guys in the gym look at me in disbelief when they see how much weight I can move..without all the muscle mass associated with moving heavy loads.
December 4th, 2010 at 1:28 pm
I can also attest to the quality of Maximum Strength. Before Maximum strength I only had about 6 months of weight training, uninformed weight training at that, and I’m very pleased with the results.
Max Broad Jump Packing day: 86″
Max Broad Jump Moving day: 93″
Max Squat Packing Day: 225 lbs
Max Squat Moving Day: 255 lbs
Max Bench Packing Day: 185 lbs
Max Bench Moving Day: 215 lbs
Max Deadlift Packing Day: 290 lbs
Max Deadlift Moving Day: 345 lbs
Max Chin-up Packing Day: 3 reps at bw W/ 35 lbs
Max Chin-up Moving Day: 3 reps at bw w/ 45 lbs
Packing day I weighed in at 154 lbs and I weighed 159 lbs on moving day.
I should also note that my flexibility has increased as well through the mobility work in the program.
I plan on doing Scrawny to Brawny next, a program by John Berardi, who I first heard of in Eric’s Maximum strength. I want to put a little size on my frame, and then I plan on purchasing show and go. I’ll make sure not to completely overhaul each time though!
December 4th, 2010 at 1:31 pm
I can also attest to the quality of Maximum Strength. Before Maximum strength I only had about 6 months of weight training, uninformed weight training at that, and I\’m very pleased with the results.
Max Broad Jump Packing day: 86\"
Max Broad Jump Moving day: 93\"
Max Squat Packing Day: 225 lbs
Max Squat Moving Day: 255 lbs
Max Bench Packing Day: 185 lbs
Max Bench Moving Day: 215 lbs
Max Deadlift Packing Day: 290 lbs
Max Deadlift Moving Day: 345 lbs
Max Chin-up Packing Day: 3 reps at bw W/ 35 lbs
Max Chin-up Moving Day: 3 reps at bw w/ 45 lbs
Packing day I weighed in at 154 lbs and I weighed 159 lbs on moving day.
I should also note that my flexibility has increased as well through the mobility work in the program.
I plan on doing Scrawny to Brawny next, a program by John Berardi, who I first heard of in Eric\’s Maximum strength. I want to put a little size on my frame, and then I plan on purchasing show and go. I\’ll make sure not to completely overhaul each time though!
December 7th, 2010 at 8:22 pm
Awesome, Tony! Thanks so much for the kind words and detailed feedback.
June 19th, 2011 at 6:27 pm
Agreed! With all of the different approaches and ideas it seems to be more productive looking for groups of similarities than to continually argue the and nitpick the differences.
June 19th, 2011 at 10:21 pm
“I’ve heard of guys going to strength training programs where they only squat, bench, and deadlift”
was kindof worried to read this and the talk of horrible injuries.
isn’t Rippetoe’s Wichita Falls Program sans powercleans version mostly like this though (albeit with Press, Pull ups, Chin ups)? I went back to Wichita Falls after a groin strain (which i got from trying to lift too much after a whole week off like an idiot). Anyway I’m bizarrely making good progress so I figured I’d stay on it till I stopped making progress.
So yeah basically I just Squat (Wed, Fri, Sun) and either Deadlift twice in the week or OHP once and Bench once. Pull ups or Chin ups at the end.
Just bought Magnificent Mobility so going to incorporate all that stuff in my warm up (i do warm up obviously) starting next week.
is something terrible going to happen to my body? 🙁 or is incorporating the mobility and foam rolling stuff enough to keep me out of the doctors office?
Like I said I’m making good progress so far with what I’m doing (Deadlift has started to soar again now I’m doing it more) despite having been training for 3 years.
June 19th, 2011 at 10:46 pm
oh and here is what I’m at
Bodyweight: 150lb
Squat 3×5 245lb (form wasn’t great so deloaded 10%)
Deadlift con 270lb for 1×5
Bench 130 for 3×5
OHP (an embarrassing) 85 for 3×5
Chins and PUs for 3 sets till failure (usually get about 12 or so on first set)
ORMs (I want to compete in powerlifting)
Deadlift 370lb
Squat 290lb
Bench 175lb
thanks so much for your time and for making these articles publically available! 🙂
June 19th, 2011 at 10:48 pm
the Deadlift ORM is sumo is why it’s so much higher than the con. In any deadlift session I do 1×5 of con and 1×5 of sumo with the weight set at the con (lower) weight for both.
June 20th, 2011 at 10:52 am
Yesterday was my first day on phase 3 on Maximum strength and the progress is showing.. great article.
June 10th, 2012 at 7:24 am
Great post Eric, as always!
June 10th, 2012 at 7:51 am
I can also attest to Maximum Strength. I guess it’s tough for people to stick with one approach with the constant amount of “new” methods being thrown at them through media outlets. When they see something that looks cool, they think it’s better. I’m almost finished the final phase of Maximum Strength, haven’t got my #’s infront of me right now, but it’s the strongest I’ve ever felt doing a program.
June 10th, 2012 at 8:08 am
Great post EC, I’m currently following Show & Go I’m into phase 3 and not only have i improved my strength, i have added lean muscle & my mobility has improved hugely which i think has had a role to play in my strength improvements. Befofre i started Show & Go i was writing my own programs, you know how that ends up…
June 10th, 2012 at 2:41 pm
Eric
You are amazing – I learn a lot with your articles and courses.
Your mobility and stability tips and exercises has helped a lot, not only my clients, but my self as well.thanks.
This video “one with the boy squatting” JESUS! I felt sorry for him, but I couldn’t stop laughing.