Getting stronger is pretty easy when you break it down. When performing basic, compound body movements such as squatting, hinging (deadlifting, etc.), pushing, pulling, and carrying heavy objects, you are on the right track.
Unfortunately, there are many people selling awesome programs and exercises that make you anything but strong. To help you accomplish your goals and make sure you do not waste your time with someone else's BS, do not make those mistakes.
Mistake 1 – Overcomplicated Exercises
When it comes to compound movements, simply is generally better. Holding a kettlebell over the head with one arm on the handle while using the other arm to do a horizontal band press while standing on a foot on an unstable surface does not mean "core activation, balance, and coordination." It just makes you look like you're looking like a bastard.
To be a functionally strong person, your muscles need to work together to lift or resist an external load. If you try to do too many things at the same time, your body will not be able to recruit the necessary motor neurons for your muscles to fire synergistically.
If your body does not have significant amounts of muscle To lift or resist an external load, you will not be strong. It's really as easy as that.
If you select simple compound motions, such as: As the back squat, the deadlift of the trap bar, the pulling and pushing ̵
Trying to perform multiple moves in an exercise is like baseball, thinking he had to record juggling to get the ball harder. If you confuse your body at will, it does not mean that you are getting closer to your goal.
Mistake 2 – Too much isolation work
If you are a natural lifter, you must consider your body as a single entity rather than many items. If you are the person who trains chest / triceps on Mondays, legs on Tuesdays and legs / biceps on Fridays, you probably will not see the results you want.
There is no lack of effort. but for lack of good strategy and programming. You are in a strange situation where you both work too much and not nearly enough at the same time.
If you perform ten different chest exercises for 3-5 sets on Monday, that will be too much volume that day (if you are not making juice, at the same time, you will not do anything with the chest the rest of the week, so that
If you participate in such a program, your progress will quickly come to a standstill.  Instead, try to do full body lifting three times a week.
You do not know where to start? Use the template below, 3 days a week, this program will do five exercises a day, and you can train your body regularly enough to get results, you'll squat, hinge, push, push, pull and carry heavy objects – all that makes one strong.
- A1 Back Squat: 5×5
- A2 Weight Bench Press: 5×8
- A3 1-A rm dumbbell row: 5×10
- B1 Farmer's Walk: 3 x 20 m
- B2 Pallof Press: 3 x 10 on each side
- A1 Standing Barbell Strict Press: 5×5
- A2 Pull-Up: ] 5×8
- A3 Running Boards: 5×8
- B1 Waiter Carry: 3×20 Yards
- B2 Hanging Knee Raises: 3×10  A1 Trap Bar Deadlift: 3×5
- A2 Incline Bench Press: 5×8
- A3 Chest Supported Series: 5×10
- B1 Case Bear (a farmer only carries weight on one side): 3×20 yards
- B2 Cable Cut: 3×10 on each side
Error 3 – Using Percent Training (if you're a freshman)
If you are just starting a program Starting from a certain percentage of your maximum repetition, this is a mistake.
If you ask strong guys which program they do, you can help with your goals, but only if you have a similar training backgroun d. If you are a beginner and the person you are asking recommends a program based on a certain percentage of your 1RM, you should probably find a new program.
New lifters should not derive anything from a maximum value for a repetition You do not have the experience to perform a true 1RM. The first few weeks of strength training are some of the best weeks you'll ever have. You will make tremendous progress as you learn to recruit motor neurons to perform new movement patterns.
The power gain you achieve in the first 4-8 weeks will skyrocket, so you should not be limited by limiting your program to the perceived 1RM that you could perform on the first day.
Instead, try to build a weight that leads to technical errors: walk as hard as you can until your technique collapses. Do this for about 6 months to a year while you vary your exercises and repetitions. Accept a program based on percentages after you've mastered your lifts.
The best damn training plan for natural lifters
Great, bad, simple training