Strength Training Programs To Build Up Your Strength & Fitness!

Ramp up your strength with these pre-built strength training programs. Improve your max strength, dynamic strength, endurance, flexibility and fitness.

Free strength training programs, fitness circuits and routine and exercise technique guides:

Ed Clements from on Strength Training Programs

Ed with trainer, practising bench press – Cyprus









Free Weight Lifting Schedule for More Pumped Up Pecs and a Slimmer Waist!

This fun and effective 6 week weight lifting schedule will build up your chest and shoulders whilst burning off fat around your waist – this bodybuilding diet plan will make you into a V shape!

Free Workout Plan For Extreme Fat Loss and Conditioning

Below is a free workout plan that you can follow for 4 to 6 weeks to improve your conditioning levels and to achieve rapid fat loss, whilst maintaining muscle mass.

Fitness Workout Program to Build Muscle Mass and Strength!

This 6 week fitness workout program will help you to build up muscle mass and strength and to improve your overall fitness level.

Customised nutrition or strength training programs:

If you would like me to design you a personally customised diet, nutrition and/or training program to exactly fit your needs, please reply to this email to discuss your requirements and pricing.

Alternatively, contact me here:

I can help you to quickly improve your body composition, build strength and feel MUCH better!

Best Shoulder Workout Plan: Muscle Up Whilst Saving Your Shoulders!

The bench and military presses are tough on the shoulders; use the best shoulder workout plan to gain muscle whilst improving your shoulder health!

Muscle Body Building Program To Build Strength, Size and Power

This guest post from an ex national powerlifting champion outlines a compound muscle body building program to help you quickly pack on mass and strength.

Fitness Exercise Program To Make Balanced Muscle And Strength Gains

Totally free fitness exercise program that you should REALLY try out! Encompasses great information that I’ve learned from reading Eric Cressey’s material.

Exercise technique guides


The Chin Up Exercise Guide For Bodybuilders and Athletes

The chin up exercise is a compound movement that is far more effective than dumbbell or barbell training for increasing strength and building mass. It will widen your back, tone your pecs and quickly build your biceps!

Complete Romanian Deadlift Training Guide

The Romanian deadlift is great variation to the standard deadlift. This power exercise will accelerate strength gains and will build muscle fast. Learn how to Romanian deadlift with good technique…

Close Grip Bench Press Technique Guide

The Close grip bench press is a fantastic triceps exercise that should be added to your bench press routine to help you build the biggest bodybuilding arms. Use this guide get the technique right…

Muscle building articles


Increase Testosterone Level Naturally With The Deadlift

The deadlift and the squat are the best exercises you can do to increase testosterone level naturally. Regularly squatting and dead-lifting leads to dramatic body composition improvements.

Stretching articles

Stretching Before Exercise – Say No To Static Stretching!

Static stretching before exercise will decrease your explosive muscular power, peak tendon force, speed of tendon force production and will not protect you from injury…


17 Responses to Strength Training Programs To Build Up Your Strength & Fitness!

  1. Dan Storren says:

    Muscle Building Secrets

    by Dan Storren

    Many muscle building “gurus” launch new systems every other day, promising you results if only you work out 5 times a week or follow a special training system. Most of them don’t work and will just waste your time. In this article I will describe several muscle building secrets that have proven to be highly effective for me, and tested in various studies.

    Workout One Set until Failure

    Instead of doing 3-5 sets of each exercise, do one set but focus on quality and do it until the point of muscular failure. Doing one set to failure will cause much better hypertrophy and will put more stress on your muscle which will force it to grow. The key to muscle growth is not doing a lot of repetitions or lifting heavy, but to put constant pressure on your muscle and push it to the limits.

    Focus on Slow, Measured Movement

    It is not uncommon to see people lifting heavy loads quickly. This feeds more ego than muscle, as these people use momentum to lift their weights and if they did a slow movement they will probably do much less repetitions. Focus on the quality of the movement and do it in a controlled speed without acceleration and “cheating” using momentum. This will lead to constant load on your muscles and will also improve fat burning. The goal is not to lift insane weights but to do the minimum necessary to get the desired results.

    Compound Exercises instead of Single-Joint

    It was shown in various studies that compound exercises are much more powerful for muscle growth and metabolism boosting, than single-joint exercises. In other words doing Bench press will be much more effective for your triceps than doing a specific, triceps-oriented exercise. Multi-joint exercises lead to more growth hormone in your body which stimulates more muscle growth. It is important that you include exercises such as squats, dips and pull ups in your exercise. Another advantage of those exercises is that you save time by working out many muscles at the same time.

    Sleep, Sleep, Sleep

    Your muscles don’t grow at the gym, they grow when you sleep. The gym is just the trigger for growth, but actual growth happens when your body recovers and your muscles are repaired. Therefore it is crucial that you sleep at least 8-10 hours every day and maybe put a small 1-hour nap at noon if possible. This will improve your muscle gains and will speed up recovery. For even better results you can drink a Casein shake right before you go to sleep, so your muscles are fed throughout your sleep.

    Those muscle building secrets are very effective, check them out and you’ll be amazed.

    Written by Dan Storren, a bodybuilding and muscle building fanatic. Visit Mass-Gainer.nett for more tips and tricks for muscle building.

    • Ed says:

      Very impressed by the above post.

      I agree with everything he says for performing a short term muscle build cycle.

      After this cycle, however, it’s likely that the trainer will have to switch to a higher volume cycle to continue to gain strength and mass.

      You need to change training frequency regularly, i.e. max every 8 weeks, to continually make progress – the above program, whilst containing useful muscle building secrets, wont train the CNS to become better at lifting weights for longer than a short cycle.

      If your CNS doesn’t improve your ability to lift weights, your strength levels won’t improve and, in the long run, this will limit muscle gain potential.

      Having said the above, one of his muscle building secrets, performing each rep with good form and at a steady speed, will always be valid, no matter what routine you’re following.

      Thanks a lot for the post!


  2. Anonymous says:

    Effective Weight Lifting Schedule!

    by Anonymous

    ‘This is an effective weight lifting schedule based around basic compound exercises.

    My current routine, which I started last week, will be the one I’ll be using when on your new supplement ALPHA PLUS. It will be as follows:

    Workout 1:

    Bench press
    Military press.

    Take at 2 to 3 days of recovery.

    Workout 2:


    Take 2 to 3 days rest, and repeat first workout.


    This routine is a true analysis of ones overall strength and is a great mass builder.

    I will only do 1 to 2 sets at max weight and will keep reps between 3 and 10; if you manage more than 10 reps increase weight.

    The reason for such a margin between amounts of reps (3 – 10) is that some exercises need less reps than others for max gains, i.e Dead-lifts max x 6 reps is more than enough for such a taxing and productive exercise, whereas, with chins and dips, you would benefit more from going slightly higher in the rep range, but not more than 10 max. Add more weight if you go beyond 10 reps.

    I call this routine a real mans routine. If pushing for constant gains it is demanding.

    Younger men can reduce the recovery time accordingly at least half my recovery time for those under 35 years of age. This routine is great for the natural trainee to make genuine gains, if nutrition and food are incorporated properly and of course recovery time taken.’

    • Ed says:

      I like the sound of this! I may try as my next weights training cycle!

    • Ed says:

      The above is written by a former national powerlifter who has a wealth of knowledge on what is a good weight lifting schedule to build mass and strength.

      The above is simple but effective, and shares many characteristics that I feel makes an effective weight training schedule.

      3 reasons the above weight training schedule works:

      (1) The weight training schedule is based on compound, whole body exercises such as the dead-lift, squat, bench press, military press and chin-ups.

      A lot of trainers in gyms neglect exercises such as the above as they are demanding and tiring, unlike popular but ineffective exercises such as bicep curls and sit-ups.

      Performing heavy compound exercises such as the squat and dead-lift stimulates a powerful hormonal response that tells the body to build more muscle and to become stronger.

      An easy weight training schedule based around upper body machine weights may be enjoyable, but it is certainly not a good way to build mass or strength.

      (2) The weight training schedule allows adequate recovery time for muscle and strength gain to happen.

      A weight training schedule where you train once per day, or five times a week etc. does not allow enough recovery time for the vast majority of trainers not using illegal drugs.

      Training on demanding exercises such as the squat and dead-lift 5 to 7 times a week is often counterproductive as it leads to chronically high cortisol levels, and lower testosterone levels – this combination makes it very difficult to build muscle.

      Many trainers find that they can suddenly lift much heavier weights and build more muscle when they adjust their weight training schedule so that they’re training with compound exercises twice per week.

      (3) The weight training schedule encourages you to go for PBs/ to push yourself to lift heavier weights.

      Too many programs restrict followers from improving from not allowing themselves to try to lift as much as they can.

      For example, if your weight training schedule asks you to perform 8 sets of 6 reps on the bench press, you won’t want to go all out early on as you’ll have to lower the weight for your next sets, and you can’t go for a PB late in series, as you’ll be too fatigued. This structure therefore limits your ability to increase your strength.

      Having said this, the above structure is ok if you allow yourself to go for PBs once every 4 to 8 weeks or so to see how far you’ve improved.

      Many trainers, however, get too stuck in their tightly structured weight training schedule and don’t ever go for 3 rep maxes any more – this limits their progression.

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