Strength Workout #2


Ring Exercises for Strength and Muscle Mass (Intermediate #2)

Video taken from the channel: Strength Side


One-Hour Strength Workout | Level 2 w/ Brent Bishop

Video taken from the channel: Evolve Functional Fitness Workouts


Strength Training.CST Strength 2

Video taken from the channel: Pat Mac


Pilates Reformer Strength Workout 2

Video taken from the channel: John Garey TV


STRONGER Month 2 Strength Workout: STEEL

Video taken from the channel: LIVESTRONG.COM


How To Program For MAX STRENGTH | Part 2

Video taken from the channel: Zack Telander


Strenght Training Leve II (Bodyweight/Core Muscles)

Video taken from the channel: Coach Afrianda

Day 2 Strength Workout Sumo Squat A. Start standing with feet wider than hip-width apart, toes pointed out at about 45 degrees, holding a weight in each hand racked in front of shoulders. Looking for a challenge? Rebecca leads you through a full, 65-minute extended bodyweight workout that’ll make your muscles burn in the right way. Want to kic.

The Strength Training Anatomy Workout, Volume II, includes proven programming for adding lean muscle mass, improving strength, and increasing power. Targeted workouts allow you to focus on specific muscle groups such as such as chest, biceps, triceps, quads, and core. Two Weeks to Strength Workout: Week 2. In workout one, you’ll notice the sets and reps are the same.

Try to use slightly more weight than you did in week 1 if you were able to complete all sets. Workout #2 Workout #3 Store GET STARTED Banner Welcome Events Banner Welcome2 SST1 Synergy Strength and Conditioning, 1222 Quebec Avenue, Saskatoon, SK, S7K 1V2, Canada (306) 979-9348 [email protected] Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and. This is a 2 day per week fullbody routine, designed by Steve and should be used by those looking to build muscle, gain strength and/or gain weight.

This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts. Your goal is to do as many reps as possible without training to failure. Week 2: 4 work sets of pausing at mid-range for 15 seconds, then doing 4-6 regular reps; Week 3: 4 work sets of doing 4-6 reps then finishing by holding the mid-range position as long as possible; Week 4: 3 work sets of 2-4 reps with a 3 second pause at mid-range during the concentric (lifting phase of the lift) Day 4 – Repetition Day.

Strength in 2 Fitness is a locally owned gym running bootcamps, personal training, and youth athletic programs. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities. In this article I’m going to list 3 workout plans for men to build muscle.

Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced.

List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Fixing to get my workout in this afternoon, wasn’t able to get it in this morning. Maybe metal up to some Harley Flanagan while were at it!! ����

  • Good vid, but i have a question, using the prelipins chart. How would I know how to get the lowest reps base on the sample for

    rel int(90) = 5 reps x 3 sets?

  • How do you know to decrease the rep range for the next meso cycle while still keeping relative intensity up? Is that just a given?

    Secondly, I understand lowering intensity for deloads, but why lower the volume while till keeping the intensity the same within the same macrocycle?

    Good shit as usual Zack.


  • I just want to mention that the formula can produce errors. One has to be very mindful of whats put into the formula. Lemme explain:
    I do alot of Single rep based training. My current deadlift max is roughly at 165kgs/365lbs. I put the data of my recent training sessions into the formula, just to compare results (remember, all of those are consecutive single reps, no break in between, but resetting at the bottom):
    100kgs/225lbs x 40 reps = 232kgs/518lbs training max
    100kgs x 10 reps(consecutive) = 133kgs / 300lbs training max
    140kgs/315 lbs x 20 reps = 193kgs/429lbs
    160kgs x 2 = 110kgs/245lbs

    Although im not 100% confident in my math skills, theres something going on here that isnt captured in this formula. For anyone using this, please be mindful of that

  • you lost me at weather vane squat. Very dangerous and an extremely advanced movement. When I see this, I move on to something else. BYE

  • Hey, Zach, nice video first of all.
    I want to ask you if it works if there are three sessions per week: first for hypertrophy, second for strength and the third one for explosive strength (Power): keeping Relative Intensity same for each session in that particular week???

  • great routine, I’m 50 years old recovering from 2 x frozen shoulders left and right. Rings are an awesome challenge for me to come back better than ever… can’t wait for level 3!!

  • How many lifts can you use in the program? Could you possibly utilize bench squat deadlift and press all into this with set and rep range and split it up? (Bench/deadlift day and squat/press) with accessory movements? Or is this primarily for a sole lift.

  • This guy is so confusing. For those wondering:

    1you start at 70% I (Intensity, % of your 1rm) because you need to be at 70 or higher (1st rule, first video). That I, for 4×6, corresponds to 82% ReI.

    2you need to go up in ReI every week. So you know you’ll do 85, 88, etc. You decide this first and the increment is up to you, but should be less than 5%.

    3then you calculate the Intensity equivalent of that ReI, for every week.

    4then, you go to Prilepin’s chart and choose the sets and reps that fit your calculated intensity. You’ll need to decrease volume as you increase intensity.

    5every few weeks, deload, and after a few reloads, test your 1rms.


  • I have two questions:

    1.) Would this work if you apply this at the same time on your squat, deadlift, bench press and overhead press on the same cycle?

    2.) What if you miss the prescribed lifts on one day, out of what ever reason? (tired, hang over, drunk, sick)

    Thank you for the video!

  • Hi Zack, I love the video but I have two questions about using Prilepin’s chart to determine the number of sets to do based on chosen rep scheme and intensity:

    1. For the Olympic lifts themselves, I can’t imagine doing anything higher than triples. Prilepin’s chart spits out an appropriate amount of volume/sets at higher intensities, but if you plug-in triples at lower intensities (i.e. earlier in the training cycle), you end up with a recommendation of 10+ sets. I assume this can”t be right so do you just cut the volume/sets in half or something when programming the snatch and clean+jerk themselves?

    2. Similarly, the Prilepin’s chart volume/set recommendations seem to break down at very high intensities as well. For instance, if I’m doing doubles at 92%, this puts me in the bottom row of Prilepin’s chart, which suggests 1-10 total reps. Since the applicable rep range for that intensity is 1-2 reps and I’m doing doubles (i.e. the high end), that would put me at the low end of the total reps recommendations (i.e. 1 or 2), which in turn would mean only doing one set. This can’t be right. Likewise, if I were doing singles (i.e. low end of the rep range), then that would put me at the high end of the total reps recommendations (8-10), which would in turn meaning doing as much as 10 sets of singles!

  • Titan Fitness has wooden rings between 30 and $35. Price includes shipping. I bought a set of wood rings from them after I bought a set of metal rings from Rogue. The rogue rings were $72 and I think their wood ones run about the same price has the metal ones. I live near Columbus so I didn’t pay shipping and just pick them up at the rogue store. Neither of the ones I bought have notches in them but I don’t really care because if you use them on a tree branch or anything that isn’t even or level it won’t matter anyway.

  • Thanks for the great info. Does that count also for the other compound exercises? And how does it work with assistance exercises? Let’s say dips are also done as sets of 10 or sets of 5. More questions another time:)

  • Would anybody happen to know how this would apply to an athlete say a football or rugby player where your 1rm in any movement is irrelevant? Sub maximal strength, strength endurance, and work capacity are MUCH more important for those types of people but what if their weakness is strength relative to their bodyweight and they say only squat 1.5x bodyweight? You can’t just keep losing or gaining weight and you can’t squat 3x a week to work on your squat in those sports because the squat is irrelevant, leg, back and core strength is. you need to increase your maximal strength so you can turn that into sub maximal strength and strength endurance but how?

  • Right I got interrupted and to many jobs as I don’t have the luxury of free time you seem to have. Was living out of my car for 2 years so I learned what it’s like to be humble

  • I may be overthinking it but I’m not EXACTLY sure on how you’re figuring the exact set number to match to the reps (around the 4:20 mark). I understand the rep scheme, it’s simply programmed to lower down to 1 rep towards testing time. Is there a way to establish a concrete number of sets from the given reps and absolute and relative intensity?

  • I’m on week 12 of programming which is based on your 3 videos! I’m at 99% Relative intensity & would like to do an open set to adjust my training max. I’m just a little confused on how to do an open set. You stated that it’s done at the end of a session. So do I program like I would usually, then at the end of each day perform my open set for that lift? For example, I have snatches as my main maximum strength exercise tmrw, so after the entire workout would I do an open set of snatches? Next day would be squat, would I do the same thing all week?

  • Pretty much the best series of workouts I’ve found on YouTube or anywhere else. Love the dynamic and unique exercises, routines, and constant motivation. Nicky Holender is my hero and is an incredible and enthusiastic workout partner. Thank you @LIVESTRONG.COM  for assembling these workouts. For what it’s worth, it’s made a huge difference in my life.

  • It sounds like a good program but its so much work, only serious athletes are going to manually do all of this. I feel like if you had made a tool people could use these videos would have had a far greater impact.

  • Stop with the fucking kilos. Just say the numbers in pounds. We aren’t in Europe, and it just sounds fucking dumb. Communicate don’t aggravate.

  • Those ring dips are too just clean, I really appreciate you making a note on lower back extension, It becomes increasingly difficult to flex as the body lowers.

  • I have one question about the very end of the cycle before testing (3×1), where 97% of relative intensity multiplied by 100 means that 3×1 must be performed with 97% of 1RM. Isn’t it too much if you consider that the previous step is 4×[email protected]% of 1RM?

  • Hi Zack. I’ve created a spreadsheet that auto-calculates the system you have laid out. In the circumstance that an end of mesocycle open set test yields a result of lowering the training maximum for the next mesocycle, do you continue with the lower training maximum, or write it off as a bad day and carry over the training maximum from the previous mesocycle?

  • Sorry for my english. Thanks for your job! But i have a question, where do you put the open set? At the beggining or at the end of week 3. Thank you

  • I have a few questions about this. First off, how do you determine the exact number of reps for a given day based on the relative intensity. Also the final day at 97 rel. intensity if 1 rep is 100%… 1.00 x.97 = 97%, aren’t you increasing by more then 5% from your previous week which was at 96% rel. intensity with 4×2 reps? And also, how would you typically go about your final test week. Like what sets do you use to calculate the new max ( do you use open sets and how many times do you do it) and does it really take a whole week to test, hence the name test week. And based on what you say your final weeks are deload, test, deload or is the week 11 at 97% the time you do do open sets and then you deload, and then test week is add weight until fail.

  • Watched your 2 Parts and you greatly sum up what I saw at university about periodization. Info is correct ����. Great channel, just subscribed ����.

  • Would fatigue be a factor when doing the open set test in the 3rd week of the “misocycle”? Would it be stupid to do the open set test at the end of the deload week?

    I suppose the fatigue present would help to keep the weights somewhat more manageable for the next meso, and prevent any fatigue caused from the test to affect the next meso if it was done at the end of the deload.

  • Would this also be beneficial to do with accessory lifts and what not? It seems like it could be a great tool to progress things other than Max Strength development.

  • Great routines this one took me only 4weeks. I went from 3 to 10 pull-ups. Only thing i changed where the rest times. Big Tip people! Use big rest times like 4minutes to reach the max reps sets. once you got the strenght slowly decrease the restimes with 30 sec. Last sett 30 sec rest times.
    Looking forward to do the new journey to the muscle up routine. Big thanks Josh mr Strenght Side.

  • Thanks for the great videos Zack. Im in a Strength building cycle and planning it according to your videos here. After calculating relative intensity and then using increments in RI to calculate actual intensity as a percent of my 1rm for each training session i didnt feel challeneged in the first two weeks of the program. When in the traaining session am i building weight to a percentage of my max, or to the scale of percentaages that i shpuld be able to lift of my 1rm at a given rep scheme, or to the relative intensity. i aassume its the first or second, but wanted clariification. thanks!

  • So the Open Set that decides the new training max would be the last set? Or am i missing something? I feel like after a few heavy sets the result on the open set would be lowered quite a bit, making it hard to even match the previous 1RM/rep max. Or is this the Point to keep the training max on the conservative side.I’ve used this same way of progressing before but I’ve always done the open set first and then used back-offs.

  • are these set/reps range per microcycle supposed to be perform throughout the week or just once every squat workout that week? isn’t 4 set of 6 reps too low for volume in one week?

  • I just ordered a set of rings. I’m 36yrs old and have been lifting weights my whole life. I wanted to switch my exercise routine up. With this covid 19 shutting down all the gyms around. I had to make my own gym at home for the family. I also wanted to do more calisthenics type of workouts. Thanks dude!! These videos help me out alot!����

  • This is not an intermediate guide…5 reps of dips? Who the hell is calling themselves “intermediate” and only capable of 5 dips. But for a more critical question, I have started to do the twist out wrist on lockout but I don’t know how much to externally rotate. I can do it till my palms are facing forward but it doesn’t seem that useful.

  • What do you think of the juggernaut method? It’s composed of 4 cycles through different rep ranges that all individually peak at 97-100% intensity. The different rep ranges seem unimportant to me.

  • I tried this the other day and “core centric” is no joke. For a solid day after, every time I coughed or sneezed, I felt it. Thanks for sharing this routine.

  • Can you make a video about programming accessories please! For example should these follow a similar relative intensity increase? Reps and sets, and have there been any scientific studies done on this.

  • i tried using the formula and it gave me WAY too much credit. i can do setz of 4 with 225. heaviest front squat I ever got was 305 and this formula says my actual max should be 450?

  • That’s training max formula is whack for me. Maybe I’m not doing it right. Take a movement like deadlift. I can deadlift 160 for 2 and 155 for 3. If I did that formula math (155X3x0.33) + 155= 308#!!!! I can’t 1RM Past 170#

  • Remember guys, this guy didn’t get this fit by doing this. He was a weightlifting jarhead for 20 years before he started this.

    If you think your out of shape ass is going to get strong by doing this you are misstaken.

    Going to get you ripped and functional if you apply a negative calorie balance too, but not strong or big like he.

  • does the book by bompa cover everything you have mentioned in this video and part1? Love the content and certainly interested in reading more in depth to what you’ve covered.

  • finally moved into an apartment that “supports” my rings 😉 how long do you recommend to rest between sets? I was going for 90 seconds on the first try. Thanks for posting.

  • Does this build muscles?
    I’m currently 16, 175 cm (5’9) tall and weigh 49kg so my main goal is building muscles and not losing weight. So should I do these workouts?
    And are there any muscle building workouts I can do that can help me gain some mass in 6-8 weeks? I don’t have access to the gym so the workouts have to be bodyweight.

  • Update: I just finished my 8 week workout challenge. I Lost 10lbs. My energy level is great. I will definitely continue doing some of the workouts. Thanks Nicky and Livestrong.

  • if some how I got PR in MxS after 1month of your proposed mesocycle, should change my 1REP max OR wait to complete all 3month of Meso