Greatest Strength Training Program: I Have Ever Designed

Hi Everyone.

Today I want to share the greatest strength training routine I have ever designed.  Sure there are derivations of this program but this basic program produced the greatest changes in body composition (less fat and more muscle) that I have ever recorded. This program is simple but I can tell you with certainly simple is best. 

The application of this program over time is the key!

You can see my research here.

Click the download link if you would like to read the whole paper.

In short here is the program.

Perform this 1-5 days per week as time allows.  For most, I believe 1-3 days per week is adequate.

Flat Chest Presses
Pulldowns or pullups
Walking Lunges
Standing Calf Raises

Optional Exercises
Bicep Curls
Tricep Pushdowns or Pushups

Perform 2-5 sets of 10 repetitions per exercise and over time increase the resistance.

That is it.  Simple.  The real issue is being consistent.  Perform this routine at least 1-3 days per week for 3 months and you will have transformed your life.  After some time of consistency, you will need to make changes but don’t worry about that until then.

Michael Thomas, Ph.D.

My Mission

I help people become healthier and stronger through evidence-based resistance exercise.

P.S. – Whenever you’re ready, here are 3 ways I can help you

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Strength Training Basic Program

Hello Everyone.

I posted this video yesterday on Facebook and I wanted to follow up with the content of the video.  I wanted to share perhaps the most productive resistance exercise program we have used at our training center for both myself and clients.  You can alter the program to meet your needs and as you progress, you can increase the frequency and volume of exercise.  Keep in mind that there is no one Best exercise program but there are some basics of exercise that should be followed.

The program

Flat Chest Press 1-5 sets of 8-12 repetitions

Pulldowns/Pullups/Dumbbell Rows 1-5 sets of 8-12 repetitions

Lunges (Walking or Stationary) or Leg Presses 1-5 sets of 8-12 repetitions

Standing Calf Raises 1-5 sets of 8-12 repetitions

Biceps Curls 1-5 sets of 8-12 repetitions

Triceps Pushdown 1-5 sets of 8-12 repetitions

*If you have not been strength training start by just completing 1 set of 8-12 repetitions per exercise 1-2 days per week.

* Record all training variables: resistance used, repetitions completed.

*As you progress you may increase the number of sets to 2-5 per exercise. I would probably focus on completing at most 2-3 sets per exercise and increasing the load and or the number of repetitions per set.

**There are many ways to exercise effectively and altering the sets, repetitions, exercises, loads, and all acute training variables is important for long term success and improvements in outcomes.

* This is a basic template and something you could follow for 4-6 weeks at which time you would want to make changes.


Michael Thomas, Ph.D.