Strength Building Workout Program
Rest is essential when your goal shifts from building muslce to gaining strength. You need to rest not only between workout days, but as well, between sets. You will note the routine uses fewer repitions, because unlike muscle growth training, you need to use the maximum amount of weight possible on fewer repititions.
For this routine, you need to workout three times a week, leaving a day break between day two and three of the routine. Perform a warmup set of each exercise using 2/3 of the normal amount of weights before continuing with the full weight amount.
Do two exercises back-to-back with no rest in between, then rest for 1 minute, and continue onto the next two exercises that you’ll perform back-to-back with no rest (this is called ‘supersetting’).
Even though you will be working out three days a week, alternate between the Day 1 and Day 2 routines. So for example, the first week might look like this: Monday (Day 1), Tuesday (Day 2), Thursday (Day 1) with the following week will start off as Monday (Day 1).
Finally, to build strength, you need to move the weights more quickly in a controlled mannor while maintaing correct posture.