Here are some good strength and conditioning reads to peruse this week:
Do You Have a Management Problem? - Martin Rooney always has some great content not only in terms of training, but also with respect to how to take control of your life and make all the pieces fit together. This is one such example.
10 Mistakes Coaches Make - My good friend John Romaniello reminded me that yesterday was the tenth anniversary of my first article at T-Nation. While it certainly wasn't my best of all time, I thought I'd use this opportunity to highlight a different one that I wrote over the past decade that stuck out in my mind.
Training the Lactate System - Patrick Ward brings to light some great points that a lot of folks overlook with respect to understanding work capacity, optimizing recovery, and training sport-specific energy systems. If you liked the discussion of heart rate variability that I posted last week, you'll enjoy this as well.
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When it comes to strength training programs, the basics work. They always have, and they almost always will. However, sometimes, they don't. The more advanced you get, the more often you'll need to shake things up to ensure continued progress.
Sometimes this is as simple as taking a deload week, changing your exercise selection, undertaking a specialization program, or bringing in a hype guy to pad your ego.
With that in mind, I thought I'd use today's post to introduce a way you can integrate some variety in your strength training programs to avoid plateaus and keep things interesting. That strategy is to go concentric-only. Let me explain.
The eccentric (lowering) portion of each rep is what causes the most muscular damage and post-exercise soreness. A common deloading strategy that many lifters have employed is to reduce the amount of eccentric work in a strength training program, instead utilizing concentric-only (or predominantly concentric) lifts. These strength exercises include deadlifts (uncontrolled eccentric or dropping the weight), high pulls, step-ups, sled pushing/dragging, and Anderson squats. Have a look at this video and let me know how much eccentric work I actually did:
Then, consider that a step-up variation under load allows a lifter to attain some of the benefits of single-leg training without all of the debilitating soreness one feels when sitting down to the toilet for the 3-4 days following walking lunges.
And, consider sled pushing. It might make you hate life and lose your lunch, but it won't make you sore.
What folks might not consider is that this doesn't just have to be a deloading strategy; it can also be a loading strategy. It goes without saying that if you are employing more concentric-only exercises, you can train more frequently. So, for those of you who are considering squatting or deadliting 3x/week in a specialization block, you might consider getting more concentric-only work in so that you can still groove movement patterns and load considerably, but without the same degree of tissue-specific damage.
Utilizing more concentric-only variations can also be very helpful with in-season athletes when you want to avoid soreness at all costs, as I wrote here. However, it's important to note that this is not a long-term training strategy. Rather, it should be a short-term change of pace, as eccentric control is tremendously important for athletes and fitness enthusiasts alike. Experiencing eccentric stress is crucial to prevent injuries, performing at a high level, and building muscle mass. Nonetheless, start thinking about how some concentric-only work might help to take your strength training programs to the next level.
Compliments of Cressey Performance coach Greg Robins, here are this week's tips to make you just a little more awesome.
1. Consider assigning rest intervals, or using "active rest" to better facilitate the desired training effect.
Assigning rest intervals is a topic of hot debate. Many coaches are against it, some are strong advocates for it, and many don't pay much attention to it at all. My stance, as it tends to be with so many strength and conditioning topics, is "situationally dependent."
For many athletes (particularly younger or less experienced ones), assigning rest intervals simply adds an unnecessary variable. Why? It's largely because the primary goal with these athletes is developing strength and muscle mass. These goals are pretty easily achieved in novice populations. They have little to no training experience and moving weight is going to cause these adaptations, generally regardless of the amount of rest they take between sets.
In more experienced athletes, though, different strength qualities must be trained in order to further advance the transfer of training to sport improvement. In these cases, the amount of rest can definitely alter the training effect, even when moving loads of the same intensity. In his text, Special Strength Training Manual For Coaches, Yuri Verkhoshansky outlines a few basic parameters in regards to this philosophy.
Consider an example: moving a load of 70-90% of one-rep max for as many as 3-10 total repetitions over 4-8 sets, with rest intervals of 3-4 minutes, yields a training effect geared more towards explosive strength development.
Moving a similar load (70-80%) for 6-12 total repetitions over the course of 3-6 sets, with rest intervals of 1-2 minutes, yields a training effect more geared towards maximal strength and muscular hypertrophy. In both cases, the load and set/rep scheme is basically the same. However, by giving the athlete time to recover (3-4 min), we allow them to apply a near maximal output against the resistance every set. This greatly alters the result of the training.
Verkoshansky goes on to provide a number of examples where rest is the most altered variable differentiating between working on explosive capabilities rather than maximal strength, hypertrophy, or localized muscular endurance. Keep this in mind when you utilize exercises in an effort to develop explosive strength, such as jumps or throws. If your goal is to make athletes more explosive, you need to make them rest. At Cressey Performance, we do this by pairing exercises such as med ball throws with mobility drills, which forces an athlete to take more time between sets. This approach has commonly been referred to as "active" rest.
2.Teach people how to be coached.
Does this sound familiar? Your client or athlete is in the middle of a set. He or she is on rep 2 of 5 and you call out a coaching cue: "chest up!" All of a sudden, they turn their head - right in the middle of the repetition - and ask, "what?"
Needless to say, this isn't a great situation. Luckily, it is one that is easily avoided if you take the time to coach the "little" things right from the get-go. Some of you might be reading this and saying: "Duh, Greg." Unfortunately, this kind of thing happens ALL THE TIME. In fact, I bet the majority of you don't touch on the nuances of lifting and getting coached with your clients until an event like this takes place. Do everyone involved a favor: before you teach them anything concerning technique, teach them how to be coached. Make sure they understand that at no point during a lift should they turn their head, talk, or stop midway through, unless instructed to do so. A mentor of mine used to start every new client by getting them in a mock squat position and moving to various spots around them, asking if they could hear him. It was meant to prove that in order to be coached, they didn't need to move their head. Again, it seems rudimentary, but it's very important.
3. Roll your adductors on an elevated surface.
Many of you already roll out your adductors (inner thighs). However, in most cases, it is primarily done on the ground. While doing so on the ground is definitely beneficial, you will find the position to be somewhat awkward. Additionally, it is tough to apply enough pressure on the ground to actually get a good effect. Check out this video to see how we utilize an elevated surface to get into a better position; you can also utilize a med ball instead of a foam roller to improve the training effect.
I realize many gyms don't have this luxury, but you will find that using a weight bench also works, but might feel somewhat awkward. Instead of placing the opposite foot on the ground, just place the opposite knee on the ground instead to make up for the lack of surface height.
4. Go ahead, eat some chocolate!
Who doesn't like to indulge in some chocolate, and a good cry? Okay, well at least the chocolate, right? In his popular book, The 150 Healthiest Foods On Earth, Dr. Jonny Bowden makes a point to include dark chocolate. Thank goodness, because that stuff is delicious! The best part is that consuming the right kind of chocolate is actually great for our health as well. For starters, cocoa is rich in flavonoids. These are compounds found in plants that help protect the organism from various toxins. When we consume the plant, we also receive the benefits of these compounds.
It is interesting to note that the flavonoids found in cocoa help synthesize nitric oxide. Every meathead knows that nitric oxide helps increase blood flow, that's why they crush NO workout products like nobody's business. Well, that and they think they're going to make them hyooooge. Seriously, though, the flavonoids ability to modulate nitric oxide has a great effect on decreasing cardiovascular issues (such as high blood pressure) and can help to improve insulin sensitivity. Seek out real chocolate bars, not the kind you find in a mini mart. Make sure it's at least 60% cocoa or more to get these benefits. Furthermore, while the fat content in real dark chocolate is primarily good fat, it does contain a fair amount of "bad" fat, so it is best consumed in moderation.
5. Volunteer or donate to charity.
This blog has never been about politics, nor will it ever be. However, with the recent releases of tax returns from both candidates in the presidential race, it's pretty awesome to see both Romney and Obama donating approximately 20% of their income in 2011 to charity. I figured this could be the first blog to highlight something that's not negative about either candidate! Hopefully more Americans will follow their lead on this front - or at least volunteer their time if they don't have the resources to contribute financially. Remember, these tips are about ways to feel better - and that includes the psychological benefit you'll receive from helping others.
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Here's this week's list of recommended strength and conditioning reading:
How to Get Published - I thought this new e-book from Sean Hyson, Lou Schuler, and John Romaniello was a great idea. Writing in the fitness industry opened a ton of doors for me at a young age and also helped me to educate myself on a various of topics. These three guys are super accomplished in the writing world, and it definitely shows with the quality of this product. If you're looking to get published (especially in the fitness industry, but regardless of the industry), give this a read.
Weight Training Programs: Assess, Don't Assume - Last May, I wrote this post up, but it slipped to the archives. It's worth a read regardless of whether you're a fitness professional or just a fitness enthusiast.
27 More Nutrition Facts - I'm a sucker for "Random Thoughts" pieces, especially when they come from bright guys like Dr. Mike Roussell. It's a great chance to process a ton of information in a short amount of time.
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Today, I have a fantastic guest post from Dr. Hector Lopez, an expert in the world of nutritional supplements. This post comes in response to a mainstream media report (you can read it here) that called into question the benefits of fish oil. Hector and I had emailed privately about the concerns he had with this study, and I asked if he'd be willing to share his feelings with a larger audience. Enjoy! -EC
I have been asked for my professional opinion on the recent attention drawn to the September 2012 systematic review and meta-analysis published in the prestigious Journal of the American Medical Association by Rizos EC et al [1].
As you can imagine, the few days have been very busy answering emails/calls from various stakeholders in the dietary supplement and omega-3 fish oil industries. The stakeholders range from friends and family to fellow scientists and colleagues, to high-level executives and principals of client companies. I have a few things to say about the manner (at times disingenuous) in which the meta-analysis has been misrepresented.
Multiple video segments from major media outlets have even quoted some of their experts as saying, “they would rather the public spend their money elsewhere as the proof is in with this study.” Perhaps they would feel more at ease suggesting the consumption of another box of "whole-grain" yet low fiber, highly processed cereal, "natural fruit juice," or better yet, "linoleate-rich vegetable oils full of omega-6 fatty acids” (hey, they are polyunsaturated too, right)? ☺
I don't mind the media sharing their opinion, but at the very least, they should attempt to educate the very audience that they are obviously trying to persuade. I find it hard to believe that the public would not be interested in some other material facts to allow consumers to make an informed decision:
1. Out of over 3600 clinical studies and citations retrieved, ONLY 20 were used in this "analysis."
2. The absence of statistically significant association in these 20 studies between omega-3 and cardiovascular disease (CVD) endpoints does not prove that a significant reduction of CVD with omega-3 does not occur.
3. These 20 studies were on a diseased population that were already using multiple cardiovascular drugs such as beta-blockers, statins, niacin, fibrates, resins, and anti-thrombotics - all of which clearly confound outcomes/ endpoints of interest to dilute and wash-out effects of long-chain omega-3 polyunsaturated fatty acids (PUFA). Fish oil at this low dose was likely "too little, too late" to show any statistically significant benefit.
4. A similar meta-analysis on secondary prevention was published earlier this year [2]. And, clearly, the older studies showed benefit as these patients were likely not on as many cardio-protective medications. Hence, their was less of a "washout" in effect size.
5. A mean dose of less than 1.4g of EPA + DHA (the fish oils) was used in all 20 studies. This dose is typically far too low to compensate for the overabundance of omega-6 PUFA and imbalance in omega-6:omega-3 consumption in standard western diets. It’s no surprise that previous studies showing benefit of omega-3 fish oil in heart disease have utilized at least 2g of EPA + DHA. Future studies should also take this into consideration. In addition, future studies should attempt to carry out prospective data collection beyond two years.
6. There was no mention, consideration or control for background dietary intake of EPA/DHA or tissue fatty acids profiles. The researchers did not control for this important variable within each individual study included in this meta-analysis, and as a result, there is no way to determine if placebo groups already had sufficient levels of omega-3 in their diet or tissue, which would make it harder to demonstrate treatment effects of fish oil.
7. Clearly, these 20 studies were not adequately powered to detect changes in the CVD endpoints with omega-3 long-chain-PUFA, even if they were in fact present.
8. Interesting, despite all these flaws, based on the Confidence Interval data, there was still a "trend" toward cardioprotection! This was observed in terms of sudden death, myocardial infarction, cardiac and all-cause mortality. In other words, the data in this article still trended toward decreased risk of various cardiovascular disease outcomes. However, the headlines wouldn't be juicy enough, though, so that was clearly glazed over. Hmm...
9. Sure, most Americans should eat more fish (in their whole food diet), but honestly, how many actually do? Where is the press coverage or meta-analyses looking at PCB/ Dioxin/ Persistent Organic Pollutants/Heavy Metal exposure? I suppose that when this omega-3 story dies down, the environmental toxin exposure story can quickly fill that void.
10. The findings of this selective meta-analysis are in direct conflict with the totality of the scientific evidence that demonstrates a cardiovascular benefit from fish oil in healthy populations, as well as in many of the populations with pre-existing CVD [3-10]. Consumers and health care providers alike continue to feel confident in the use of high-quality omega-3 fish oil for not only cardiovascular benefit, but also for supporting the health of just about every organ system in the body. The long chain omega-3 essential fatty acids found in fish oil are critical for everything from the cardiovascular system to the brain and nervous system, immune system, skin, joint and musculoskeletal tissues, to carbohydrate and lipid metabolism and beyond [11-19].
Finally, there is the issue of the potential mega-misrepresentation created by meta-analyses. It is evident that study selection criteria - as well as data extraction/synthesis - may allow researchers to make assumptions of consistency in the design individual studies included in the meta-analysis. As such, these assumptions may lead the authors – or worse, the less discerning media– to drawing erroneous conclusions. These erroneous conclusions then get virally disseminated throughout the general public. Doesn’t this string of events sound eerily familiar?
About the Author
Dr. Lopez is recognized for applying his uniquely diverse expertise in spine and sports medicine, endocrinology and metabolism, nutrition & exercise science, and clinical research to improving not only the health and quality of life in his patients, but also athletic performance in recreational and elite athletes. Dr. Lopez received his specialty training at the world-renowned Northwestern University Feinberg School of Medicine-Rehabilitation Institute of Chicago. He is currently a principal and the Chief Medical Officer of the Center for Applied Health Sciences, a multidisciplinary Clinical Research Organization in Ohio, and Supplement Safety Solutions, a Nutravigilance, Quality Assurance/Safety and Regulatory consulting company focused on dietary supplement/nutraceutical industry. An international speaker, author of popular press and peer-reviewed scientific journal articles, product developer, he consults for the nutritional supplement industry and professional athletes from the NFL, NBA, MLB, NHL, and Martial Arts. You can follow him on Twitter at @DrHectorLopez.
Note: You can find references for this entire article in the first post in the comments section below.
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Here's a quick video I filmed this afternoon that discusses how different pressing exercises have different impacts on how your shoulders function. This definitely has implications not only in terms of your exercise selection, but also how you perform those exercises.
To learn more about how I assess, program, and coach with respect to the shoulder girdle, be sure to check out my detailed resource, Sturdy Shoulder Solutions.
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Here's this week's list of recommended strength and conditioning reading:
Elite Training Mentorship - In this month's update, I contributed two exercise demonstrations, an article, and two in-services. The in-services were "What is the Sports Hernia?" and "Arm Injury Mechanisms in Throwing Athletes." This latest update also featured some great contributions from Tyler English.
Hudson Training Facility Expands Footprint, Market - This was a story in the local newspaper about the expansion of Cressey Performance, which gives rise to a new offering (morning bootcamps) in our business model. If you're in our area, definitely check it out.
The HRV Roundtable - I thought this was an excellent article at T-Nation, as it draws on the experience of a number of very bright guys in the industry to highlight some forward-thinking concepts.
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It's that time of the week again: Greg Robins is here to throw some tips your way to lose fat, gain muscle, get strong, and take over the world. It's also quite fitting that Greg be our guest contributor on 9/11 in light of his military background. With that in mind, for every Tweet or Facebook Share (both can be done in the top left of this page) this post gets by the end of the day on Wednesday, I'll donate $0.10 to the Wounded Warrior Project. Thank you very much to all of you who have served our country.
Now, on to Greg's tips...
1. Be careful not to pair competing exercises.
When you set up your own strength training programs, exercise selection is the most commonly recognized variable; they think about it before they consider a number of other factors. I often advise people to look deeper than simply the strength exercises they are choosing. Instead, many would be better served to evaluate things like sets and reps schemes and total volume week to week while keeping the same movements in their approach longer. This aside, strength exercise selection must be considered at some point, and one rookie mistake is pairing two exercises that directly compete against one another.
Exercises may compete in a variety of ways. For example, pairing two exercises that are heavily grip dependent, such as rows and dumbbell lunges, provides an unneeded challenge to maintain grip strength. A better suggestion would be to keep the rows, but go to a single-leg exercise that doesn't require as much grip work:
Another common example is pairing prone bridge variations with pushing exercises, as the shoulder fatigue will often take away from the ability to maintain good posture in the prone bridge. Take a look at how you have set up your strength and conditioning programs and eliminate pairings that do not allow you to give a full effort to each exercise. It’s easily fixed by subbing in exercise pairings that are direct opposites (e.g., rows with presses) or by pairing strength exercises with mobility drills.
2. Choose jumps and throws wisely for those with elbow and knee pain.
I am an advocate of placing a small amount of “explosive” training at the beginning of both competitive athletes and general fitness clients' programs. Performing an explosive movement prior to resistance training helps to prime the nervous system for the day's training. Additionally, it helps mentally gear people up to lift heavy stuff!
However, many people deal with nagging elbow and knee pain, which can be problematic when coupled with many of the common exercises utilized in this capacity. In some cases, a person may need to forgo these types of movements altogether while we work to alleviate the causes of such problems. For many, though, explosive movements can still be incorporated if appropriate exercises are selected. Limit jumping variations to those with the least amount of deceleration. Work with low level box jumps, and avoid options like broad jumps and depth jump variations. Another great option is to utilize jumps up an inclined surface, like a hill. Furthermore, kettlebell swings present us with an excellent joint friendly option to work the lower extremities in a low impact, explosive fashion.
Lastly, medicine ball exercises can present problems for those with elbow pain. When presented with these issues, stick to throws that do not call for violent extension of the elbow joint. These include overhead stomps done with straight arms, overhead throws done the same way, and scoop toss variations with a strict attention to keeping the arms generally straight.
3. Examine your protein supplements closely.
With the recent popularity in protein supplementation, it’s no shock that everyone is trying to make a quick buck off those looking to pack in more protein. It wasn’t too long ago that you had to seek out an actual nutrition store to purchase products like “ready to drink” protein shakes. Nowadays you can find these at pretty much any convenience store, or gas station mini mart. Furthermore, there was also a time that you could count the manufacturers of protein supplements on one hand, or two at the most. Most of them tasted like cardboard, and you needed an industrial blender to try and make that stuff into something resembling liquid. This has obviously changed - some for the better, and some for the worse. Before picking up your next tub of powdered goodness, take a look at the ingredients. In a similar fashion to what we discussed a few weeks back with food labels: the flashy front promises are often hiding a less than impressive host of ingredients on the back.
First, look at what type of protein you’re getting. Whey is not whey, is not whey, is not whey. Cheaper products are predominantly whey concentrate which is of lesser quality than whey isolate, or the more rapidly usable hydrosylate. It also tends to be harder to mix. Furthermore, if it isn't whey, what's the protein source? Is it soy, milk, egg, hemp, pea, or unicorn blood? Next, how are they making this stuff taste so darn good? Check for added sugar, and the use of artificial sweeteners. Lastly, be weary of the ready-to-drink variations; they are most likely full of chemicals, preservatives, and other things my high school chemistry curriculum failed to cover.
There are definitely reliable sources of protein supplements out there, though. I like to mix up the companies I use, and also the sources. I realize you could get pretty scientific about what works best and when, but I have other things to do. Mixing the source, and attaining them from quality places have served me well; I advise you do the same!
4. Layer up to beat the cold.
Fall is here in New England, and that means the cold weather is almost upon us. I have something to confess: I sweat on an absurd level. Needless to say, fall is a nice change of pace for me. I can wear a color other than black on a date, and I don’t have to buy nearly as much deodorant.
While my perspiration woes are a menace to my social life, I like being sweaty in the gym. As it gets cooler, I wear sweats and spandex or compression pants, shirts and sleeves. Plus, it seems like the perfect time to have an excuse to wear a beanie while training and not look like I am trying to just be a total badass. Do note, however, that I am perfectly okay with wearing anything that makes you feel badass, anytime.
As an aside, though, Cressey Performance does sell beanies; you can buy one online HERE.
It’s more than just a personal preference, though; it will help improve your training quality. Warm joints and muscles are happy joints and muscles. To take it a step further, warm people are happier people too - and that makes them far more motivated to train. Keep this in mind when leaving the house to train. Take a hot shower, layer up, warm up the car, and take any other preventative measures needed to prevent you from entering cold weather hibernation. Your training quality will stay up, and your consistency will continue.
5. Think twice about implementing icing for post-training recovery.
Icing has become a common prescription to help aid recovery of sore muscles. The research has always been less than stellar as to the actual merits of its application, though. Still, ice baths, bags of ice, and cooling packs have been a staple in gyms and training rooms across the country. And, if people are doing it, and claiming it helps them, then why not do it? There are, of course, different ways to use ice. Are we treating inflammation, or muscular soreness?
A recent study published in The Journal of Strength and Conditioning Research found that icing actually reduced recovery from eccentric exercise induced muscular damage. Participants were given cooling packs for the associated muscles affected by a controlled exercise. The pack was applied at various times for 15m in duration, post-training. The group who was given the cooling treatment did not improve recovery; in fact, it delayed the recovery process in comparison to the group who was not. Given this information, people should place a premium on other modalities to improve recovery. These include soft tissue work, compression, and low level activity in the 24-48 hour period following eccentric exercise.
There still may be some merits to icing in certain situations, so be careful to discard this modality altogether. However, it's clear that more research is needed to determine if/when it should be used. For additional reading along these lines, I'd encourage you to check out Kelly Starret's recent blog post, People, We've Got to Stop Icing.
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It goes without saying that I'm a big fan of deadlift variations, as they're among the most "big-bang" exercises you can do to get a ton of return on your training "investment." That said, not everyone can conventional deadlift safely from the floor because of mobility restrictions or the way they're built. With that in mind, I thought I'd outline some solutions to this common deadlift technique problem in today's blog. This post is actually modified from the Show and Go main guide, which features a comprehensive exercise modifications chapter for those with limitations along these lines.
The solution to this dilemma is actually a multi-faceted one. First, if you aren’t deadlifting barefoot or in flat-soled sneakers, start; it’ll make a big difference in your ability to get down to the bar.
For those looking for a specific recommendation, I'm a big fan of the New Balance Minimus for those who can't go barefoot in the gym.
Second, if you’re basing your frustrations on your conventional deadlift mobility, try sumo deadlifts to see if things improve. I’ve found that many individuals with longer femurs can sumo deadlift without a problem, but conventional deadlifts give them fits. Effectively, with a sumo deadlift, you pull between your legs instead of over the top/outside of them.
In reality, for these folks, we use rack pull, trap bar, and sumo deadlift variations – but rarely (if ever) conventional deadlifting from the floor. They need to work on deadlift technique a lot before they get to this final progression.
Third, if moving to a different deadlift variation doesn’t help, simply elevate the bar on risers or plates to the point where you can position yourself in the bottom position without a rounded back.
Work on building up your strength from this position and attack your mobility warm-ups with consistency, and you’ll find that you’ll be able to work your way down to the floor eventually.
Also, one more important note I should make is that just being able to get down to the floor with good posture does not mean that you actually have good deadlift technique. It takes time to integrate this mobility as part of a proper deadlift - and this is done with submaximal loading, not just jumping to 500 pounds. So, start with lighter weights and gradually work your way up. I really like speed work in the 40-60% of 1RM zone as a teaching tool for "aspiring" conventional deadlifters. Do 6-10 sets of 1-3 reps.
Give these tips a try and you'll be deadlifting in one form or another safely for the long haul! And, don't forget to check out Show and Go: High Performance Training to Look, Feel, and Move Better, a great resource for those looking to clean up their deadlift technique and start moving some bigger weights.
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Whenever someone talks about a plateau they've hit with their strength training programs, the first question they usually ask is "What should I do?" In reality, the answer isn't just what one should do, but what one shouldn't do, as well. Here are five examples of how you can get more out of your strength training programs by doing less.
1. Leave the gym sooner.
Tony Gentilcore is one of my best friends. We co-founded Cressey Sports Performance, were roommates for two years, and he were groomsmen in one another's weddings.
We also have been training partners since 2005. And, in just about every training session we've ever shared, I've finished before Tony. Tony absolutely loves to train, so he's always adding stuff at the end: things like conditioning, accessory work, curls and lateral raises. This stuff is all well and good in the battle to improve his physique, but it's always attenuated his strength gains.
As a frame of reference, back in 2005, my best raw bench press and deadlift were 250 and 510, respectively. They're now up to 365 and 640. In that same time period, Tony has gone from roughly 250 to 300 on the bench press, and 500 to 580 on the deadlift.
That said, make no mistake about it: Tony is still a pretty strong dude - and he walks around at sub-10% body fat year round and could be a Men's Health cover model body with a week of dieting. He trades off some of his strength gains for the volume it takes to build the physique he wants. I, on the other hand, trade off some of the physique stuff to enhance my strength.
We take these considerations into mind whenever we write programs for clients. It's all about individual preference, and your goals may shift over time. If you're looking to get stronger faster, though, look to eliminate some fluff and focus on putting your eggs in the "quality, not quantity" basket.
2. Quit pairing so many things up.
We use a lot of "fillers" in the strength and programs we write for athletes. For instance, they may do a set of yoga plex to work on hip and thoracic spine mobility between sets of trap bar deadlifts. Athletes have so many competing demands that you can't just ignore everything else while you work to build strength, or else you'll run out of training time.
In some of our general fitness clients who have a lot of mobility restrictions to work through, but also need to drop body fat and build work capacity, we may use trisets, pairing up 1-2 strength/stability exercises with a mobility drill. They get a little bit of everything, and they keep moving.
You know what, though? None of the elite caliber powerlifters and Olympic lifters I've met do this. They lift, and then stand (or sit) around between sets. They might not move as well in a variety of contexts as some other athletes I encounter, but they're damn strong.
Look at your program and weight the benefits of adding filler work between sets. For most folks, the benefits definitely outweigh any subtle reduction in strength you'd see on the main strength exercise. If, however, your goal is to squat 800 pounds, you don't need to be doing a set of chops or lifts between sets; you're better off resting and contemplating the challenge ahead, then hitting your assistance work thereafter.
3. Shorten up your movement training and conditioning.
A lot of people want to get stronger, but don't want it to interfere with their ability to train for sprinting, agility, or conditioning. The quick and easy response to these folks is to simply pare back on how much you do with these somewhat competing demands.
If you're accustomed to running 200-400m sprints for conditioning, shorten it to 50-100m and take a bit longer for recovery between sets.
If you normally sprint three times a week, cut back to 1-2 sessions just to maintain what you've built as you add strength to the equation.
If you're used to doing 10-12 sets of agility work in a training session, cut it in half and put it during your warm-up before a strength training session.
Personally, a big chunk of my conditioning actually takes place on the rowing machine in my basement. I'll just hit 3-5 rounds of 200-500m (anywhere from 30s to 120s) at a once or twice a week frequency.
4. Go to a lower rep range with your main strength exercise of the day.
This sounds like a no brainer, but you'd be amazed at how many intermediate to advanced lifters plug away with 4x6 and 5x5 rep schemes, but can't possibly understand why their strength levels aren't improving. So, here's a good general guideline:
Lifting really heavy weights (>90% of 1RM) for few reps can get you stronger. Lifting lighter weights (40-70% of 1RM) for few reps with great bar speed can also get you stronger. Being in the middle (70-90%) and doing more reps at a slower bar speed often winds up being like riding two horses with one saddle.
There are two take-home points here. First, regardless of the weight on the bar, your intent should always be to be as fast concentrically (lifting) as possible. Second, doing sets of five or more reps isn't going to have a great neural benefit for strength improvements, although the volume may help you to gain body weight as a means to build strength. Save the higher rep stuff for your assistance work.
5. Deload.
A line I heard from Kelly Baggett back in the early 2000s has always stuck out in my mind:
Fatigue masks fitness.
If it didn't, we'd all be able to match (or exceed) our personal records in every single training session. That may be the case when you're a complete beginner, but it's certainly not once you get some experience under your belt. If you find you aren't getting stronger, try taking some time off and increasing the amount of recovery-oriented strategies - naps, massage, compression - you employ. You might just find that you bounce back with a PR in a matter of days.
These are just five examples of how subtle modifications to your strength training program can yield big results. They do, however, underscore the importance of having a versatile strength and conditioning program that can be modified to suit almost any goal. To that end, I'd encourage you to check outThe High Performance Handbook.
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