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Maximum Strength

While I use a lot of discretion and self input to my diet based on the Muscle Chow book, I follow my workout program from the Maximum Strength book to the T. Probably the most important thing I learned from Eric Cressey was how to use the foam roller and how to stretch before every work out. I haven’t trained, not even once, without stretching since I started following the Maximum Strength program.

I have to say that I’ve been training very hard and the outcome has been incredible. My bench press, deadlift and squat have gone up in only 2 months. I haven’t done any abbs in the past 2 months but have a six pack. I shed almost 10lbs of fat with minimal muscle loss; my body developed uniformly and proportionately. Point in fact, my size 34 waist work pants are hanging on me and I fit in size 30.

My favorite part is that the workouts change every 4 weeks and become more and more challenging, which keeps me motivated. Also, even if I feel tired on the way to the gym, once I’m done with the foam roller and the stretch I’m awake for a serious workout. I’m not an expert but I’m confident that Eric Cressey has done an excellent job putting together the program taking into consideration 2 very important concepts - periodization and deload cycles. The program gradually prepares you for the next challenge while putting optimal stress on your frame. The repetitions and the number of sets vary from week to week as well as deloads at the end of each phase.

One of the things that were completely new to me was the so called “cluster.” For example, we take front squats and do (4X2) X 5. This translates in 5 clusters, where you do 2 reps, break for 10 seconds and do another 2 reps and like this 4 times to complete a cluster. In other words you do 2 squats, 10 sec break, 2 squats, 10 sec break, 2 squats, 10 sec break, 2 squats, 10 sec break, then break for 1-3 minutes before the second cluster. This is also varied in (5X1) X 6 or other ways.

Another concept which Eric Cressey incorporates is alternating sets between antagonist muscles (muscle groups) which promotes longer and better rest between sets in the same amount of time. For example, if you do a set of inclined bench press, break for a minute and next do a set of pull-ups, break for a minute and do a set of inclined bench press you would have achieved about a 3 minute break between sets per muscle without losing any time in the cumulative.