Working hard in the gym but just not getting results? It might be time to switch up your training!
Beginners: Training will consist of mostly general training such as squats, bench press, deadlift, overhead press, sled pushes, and general physical preparedness exercises. Nearly anything will get you stronger and bigger as a beginner. Don’t overcomplicate this phase of your lifting career. 3-4 times per week in the gym using full body or upper/lower body workouts is plenty to see tremendous results. Simply adding weight to the bar each session will do. Personally, if someone is looking to lose weight, I have them focus on strength; If someone is looking to gain weight, I focus on muscle building for them. Roughly ½ of training should be dedicated to hypertrophy and the rest for strength gain. It’s key to gain muscle in this phase to set you up for maximal strength gains later!
Intermediate: Training starts to become more complex and specified, but still has a large general component. This is when it’s time to start adding in movements like pause squats and deadlifts, board presses for bench press and other exercise variations. Also, breaking training down into upper body and lower body days will work very well. Programs like DUP or conjugate could be started. 4-6 days in the gym will be plenty. Hypertrophy should still be emphasized but not as much as a beginners program. Roughly ⅓ of training should be focused on hypertrophy and the remaining ⅔ on strength gain.
Advanced: Training becomes more specified. Roughly ⅔ of training should be focused on strength gain and the remaining ⅓ on hypertrophy. Much of the training should be surrounding the bench press, squat, and deadlift. 4-6 days in the gym will be needed to see progress in this stage.