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Getting big and strong is pretty simple. Do compound lifts with heavy weights and try to push the volume up when you can. Then pound a shake, go home and eat some more. Also, don't be afraid of full body workouts from time to time, they build mental toughness and are handy when your training is less frequent.

Here is an old school strength barbell workout. Just some heavy deadlifting, pretty heavy benching (hey, I was tired and didn't have a spotter) and then a little bit of accessory work.





Give it a try if you are looking for a full body workout.

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Deadlift
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 1, 455 x 1, 505 x 1, 555 x 1, 605 x 1 failed at the knees
• Bench Press
• 45 x 5, 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 3, 3, 3, 4
• A1 Machine Row
• 4 x 10
• A2 Glute Ham Raise
• 4 x 10

The glute ham raise is a great drill to strengthen your posterior chain, which is usually the weakest link for most athletes. Here is a great video demonstrating the movement.

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