For those of you who are following your own program or something your found on the internet, I'm going to give you some basic parameters to be able to tell if your program sucks or not. 1. Body part splits will not get you there. Optimal development of muscular strength and growth requires a minimum of 2-3 exposures to training per week. The overall volume of work needed to stimulate change in your muscles is incredibly difficult to achieve in a single training session. It is best to split it up into 2-3 sessions, so you can recover adequately and maintain intensity. This means if you are doing a Push-Pull-Legs (PPL) split or a body part split, you have effectively tied your shoelaces together before the race starts. Either Upper/Lower split for 4 days per week or Full Body 3-4 days per week is the way to go for optimal results. 2. 3-4 days of HARD training per week is plenty. If you want to lift more than 4 days per week, understand that you won't be able to keep intensity or volume high. In fact you'll need to make about half of your training days the absolute bare minimum. 3. Train what you are testing. “Make the main thing the main thing.” Whatever lifts are going to be the ones you test should make up the majority of your training program. As in 80-90% of the work you do each day should focus on those lifts. The other 10-20% should be "structural balance" work as an accessory. For example, if you are focusing on your overhead press, make sure you are also working lots of pullups/rows to build up your pulling muscles. More than 2-3 exercises per day is just asking to major in the minors and slow down your progress in the stuff that actually matters. 4. You can handle higher volume than you probably expect. If you want to know how many reps/sets to be doing each day, take a look at Prilepin’s chart. That will give you a good idea of the optimal total volume you can hit on a major lift in a given session. Break it up into however many sets/reps you want to, but for most of you it’s significantly more than you’re planning on doing currently.

I'm filming a new, completely comprehensive course that is going to share as much as I possibly can on training for you guys. It will completely blow the old TKS videos out of the water. Everything from an exercise library to big picture best practices on application. With that being said, are there any specific questions or topics that you would like to know more about?

"Strength cures" The purpose of this community is for those who are on a strength journey to share it with others who have the same aspirations of continuing to build themselves into better versions of themselves. You are welcome to ask questions, post up training videos for feedback, share your wins when you reach a milestone or hit a PR, and encourage one another to continue striving for strength. No matter the problem in life, it never got worse by being stronger. In fact, it usually makes fixing it that much easier. So let this be the start of some tremendous work together. Let's get after it.