Strength Building Guide

[BendtheBar]

Outlining the "Injury prevention" section right now. Also adding a "Form 101" section.

I will post the outline shortly looking for feedback.

[BendtheBar]

Working on the outline. Many sections need additions. Let me know what you feel should be added (or removed).

Strength Building Guide

Introduction

* Introduction
* Strength Training vs. Muscle Building workouts for beginners
* Natural Strength Standards and Expectations
* Calculating Your One Rep Max

Definitions and Common terms

* Max effort
* Dynamic effort
* Repetition effort
* Overtraining
* Dual Factor Training and Overreaching
* Deload - When to deload

Strength Training Basics

* Defining Your Goals
* Differences between Powerlifting, Olympic Lifting, Strongman and Powerbuilding
* The “Big 4” lifts
* Choosing a Workout based on experience level and goals
* How to test your 1RM
* Do I need a belt?
* Adaptation and volume
* The role of the CNS
* How often should I test my 1RM?

Form 101

* Squat Form - Wide, Olympic, bar placement, etc.
* Deadlift Form - Grip
* Bench Press Form
* Military/Push Press Form
* The RDL

Common Strength Training Workouts & Systems

* Starting Strength - Mark Rippetoe
* Westside Barbell Training
* Wendler’s 531
* John Christy’s AB Split
* Russian Systems - Smolov/Sheiko
* Bill Starr Methods
* The Texas Method
* 3 Day Structures
* 4 Day Structures

Structuring a Workout

* Understanding Strength Training Workout Structures
* Do you need a 2, 3 or 4 day plan?
* Workout Structure 101
* Adding assistance work

Conditioning

* Is conditioning work required
* The role of conditioning
* Common conditioning tools - The prowler, sled, tire flip, barbell complexes

Injury Prevention

* How to warmup
* Foam rolling
* Rotator cuff health
* Listening to your body
* Training with injuries

Assistance Training

* Assessing weaknesses
* Common Assistance Training Exercises
* Olympic Exercise variations
* Partial Training
* Band and Chains Training

A Look At Periodization

* What is linear progression.
* When is periodization needed?
* Undulating periodization
* Non-linear periodization

Special Equipment

* Choosing a belt
* Choosing a lifting shoe (Chucks, etc.)
* Knee and wrist wraps.
* Knee and elbow sleeves
* “Gear” - squat, deadlift, and bench suits
* Using bands and chains
* Boards
* Box squat
* Barbell variations - Texas Deadlift bar, buffalo bar, cambered bar, etc.
* Lifting straps & Versa Gripps
* Monolift
* GHR / Reverse Hyper

Training Alone or at Home

* Training the squat without spotters
* Training the bench press without spotters


Common Strongman Exercises & Variations

* Object pull
* Yolk walk
* Log clean and press
* Atlas stones
* Object Carry
* Farmer’s Walk

Nutrition & Supplementation

* Common bulking approaches (Christy, Rippetoe, GOMAD)
* Is Paleo a viable approach?
* The frequent feeding approach simplified
* Supplementation basics
* The relationship between weight and strength

Myths & FAQ

* sdfgsadf

[BendtheBar]

^ Let me know if any additions are in order....

[Goat]

Decipher terminologies (PR, ME, 1RM)

[bamazav]

Wow, your outline looks quite intimidating. Your work is cut out for ya. Again, If I can help in any way, let me know.

[Spartigus]

That looks amazing! Are you going to put it in a downloadable pdf format at all? When it is finished I plan to print it out as book

[Fazc]

Good outline Btb, I'm working on something similar myself as you know. Finding the time in the day is the hard part! Good luck!

[Kuytrider]

Sounds like it will be a quality publication, looking forward to it.

[BendtheBar]

Originally Posted by Goat

Decipher terminologies (PR, ME, 1RM)

That will definitely be in there. Thanks!

Originally Posted by bamazav

Wow, your outline looks quite intimidating. Your work is cut out for ya. Again, If I can help in any way, let me know.

I just finished 20k words on muscle building. This one will be more fun for me

Originally Posted by Spartigus

That looks amazing! Are you going to put it in a downloadable pdf format at all? When it is finished I plan to print it out as book

Yes, this will also be in PDF. It should be live around January 1st.

[BendtheBar]

I nearly forgot to touch on progression, and common methods of progressing.

Also, ...what is a plateau, and how to attack a plateau...