Strength Equations

Strength equations are lifts that can be substituted for each other.    When designing a strength training program, you'll need to switch your lifts to avoid repetitive movement injury and to overcome plateaus.

The first equation

Cambered bar bench press= military press+ pectoral flyes

I've been using this equation for  the past two weeks, and already I've added fifteen pounds to my cambered bar bench press.  I'll do cambered bar bench press on one day and the other two on another workout day.

The military press works the triceps while taking the lats out of the lift. Pectoral flyes hit the fronts of the shoulders  and the chest. This helps with lifting the bar off the chest at the bottom of your bench press.

I also do accessory work to help with the cambered bar bench press. Barbell rows and rack pulls help keep the  lats strong, so you can pull them close together while laying flat on the bench. This will keep you in a nice tight position on the bench. Tricep extensions help with elbow lockout. Bicep curls  help with stabilizing the bar while in the bench press range of motion.



Second equation

Pause Squat= deadlift+pistol squat+good morning

Deadlifts work the quadriceps. When I say deadlift, I mean when two forty five lb plates are placed side by side on the ground, and then one foot goes on one plate and the other foot goes on the other plate. This forces the knees to bend more at the start of the lift which involves more of the leg muscles.  Pistol squats strengthen the knees. Good mornings hit the upper spine. This all leads to stronger squats.



Third equation

Deadlift= stiff legged deadlift+rack pull+pause squat

Stiff legged deadlifts blast the lower back. Rack pulls hit the lats, forearms, traps, and shoulders.  Pause squats hit the glutes and quadriceps.

Standing barbell bicep curl=sitting  dumbbell curl

One handed dumbbell tricep extension=barbell tricep extension


Now what you do is construct a strength training program with these equations. Take one side of the equations and do those on one day. Then, on your other workout day do the other side of the equations.