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What is The Best General Strength Program to Increase the Big Three (Squat, Deadlift, Bench)?

July 18, 2017  |  

At Vogue Fitness, we love strength training. This is probably why we are the best CrossFit gym in Abu Dhabi. We will outline 3 strength programs to help you get those extra lbs onto your maxs.

Jonny Candito’s 6 weeks to strength

As someone who has followed Jonny Candito’s 6 weeks to strength program for multiple cycles, I can honestly recommend this program to anyone from beginner to advanced lifters. The program will see you go through stages of hypotrophy, endurance and strength; and more importantly, help you gain extra Lbs to your 1 rep max in 6 short weeks.

I specifically like this program as you can see your progress in a short period of time and the exercises/reps vary so you don’t feel you are doing the same thing over and over again.

You can find the free program here: http://www.canditotraininghq.com/free-programs/

5x5 program

A 5x5 is a solid method for strength training, this structure of training will see you doing 5 sets of 5 reps. This is an easy format to follow but can get boring fast. For a beginner, this program is perfect, you’ll see results and strength gains but you may begin to plateau. For more advanced lifters we recommend mixing up training to avoid this.

You can find the program here: https://stronglifts.com/5x5/

Jim Wendler’s 5/3/1

The 5/3/1 program is a 4-week program that looks like this:

Week 1: 3 x 5

Week 2: 3 x 3

Week 3: 3 x 5, 3, 1

Week 4: deloading

Each set is based of a percentage of your max. This program is good for advanced lifters; its quick and convenient.

Find the program here: http://crossfitnorthvancouver.com/wp-content/uploads/2015/03/Wendler-PDF.pdf

Why not attempt one of these programs at the best functional facility in Abu Dhabi, Vogue Fitness. We have all the equipment and coaches you may need to help you get fit and strong at our Yas Marina facility.

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