The Trifecta Of A Freaky Strong Lifter
Strength, Technique and Muscle.
Strength,Positioning and Muscle.
The Trifecta Of Being A Freaky Strong Lifter
When it comes to building a program and reaching your fullest potential as a lifter - youre ultimately going to need to be pretty well rounded.
The best lifters out there are bull strong, with precision technique and JACKED.
With that in mind, I’ve found it helpful to break my training programs down into 3 different types of exercises that are needed to fully develop a lifter.
Strength Builders, Position (Technique) Builders, and Muscle Builders.
Strength Builders:
These are going to be your bread and butter exercises used to get brutally strong- squat, bench and deadlift typically performed in the most traditional way and primarily in the strength rep range (1-5 reps).
Of course, these can include specialty bars such as a Safety bar squat etc, too and can be considered a strength exercise as long as they meet the above criteria.
Position Builders-
These are mechanically similar variations used to improve technique or a specific area of a main lift.
A good example of this would be a deadlift paused at mid shin, a pin squat, a spoto press or a long pause squat or bench press.
Muscle Builders-
In short, these are your accessory work. The “fluff” exercises that get you jacked AF.
DB Presses, rows, lat pulldowns, curls, triceps extensions etc or anything performed on a machine.
Muscle building exercises also help to build strength ultimately, as our goal is to progressively overload and get stronger through different rep ranges, but the primary difference is these muscle building exercises are used specifically to target muscle tissue rather than build position or enhance strength and skill in the main lifts.
Typically the rep ranges here will be the 6-12 range.
Now, how do you know what you need at any given moment?
Easiest way I like to look at it is to perform a little bit of each in each session, especially if your goal is just general strength and hypertrophy. My Powertrain programs are designed with this concept in mind!
For a competitive lifter though, I like to bias certain areas depending on where we a lifter is at in relation to their next meet.
For example, closer to a meet we will bias pure strength builders (the comp lift), but further away we may bias more position building exercises such as paused squats and deads, or a little more direct hypertrophy work.
My hope with this article is to give you a little different perspective on exercise selection and how to go about programming based around your needs.
Obviously theres no one way to skin the cat, but this is a way my brain operates and has served me very well as a coach and in my own lifting career.
-Coach Bryk
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🚂Powertrain Program (4 Editions):
4 Week, 5x/week programs - a mixture of heavy Squat, Bench and Deadlift work mixed with high volume accessories🔥
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https://coach.everfit.io/package/CL900656
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https://coach.everfit.io/package/BS049200
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**These do NOT need to be run in order, you can start anywhere in the series and run with it!
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