A lot of people who've hopped onto the "Strength Training" bandwagon forget the most basic rules.
Strength Training is about performance.
That is why our training is centered around lifts and movements: not around muscle groups.
But at the same time, muscle groups ARE important.
It just depends to what degree you hold them as being important.
In terms of movements, you want your pulling to always exceed your pushing or pressing.
In terms of muscles, you want your Posterior Chain at it's best, your core stable, and chest/shoulders after.
So, when I design training templates for people, there are the broad strokes and then the details which are trainee-specific.
The broad stokes, the generalities and the things you need to just keep at the back of your mind:
- Primary Exercise - for most of my team it's the Deadlift
- Posterior Chain - exercises which best mimic the DL: RDLs, Pullthroughs, Dumbbell Swings, Supine GHRs, etc.
- Back Training - Weighted Pull-ups, various kinds of rows like dumbbell rows, barbell rows, deloaded rows, cable rows, facepulls, etc
- Press Training - OHP, Savickas Press, etc.
- Grip - Grippers, Static Holds, Pinch Grip, etc.
However, all this is kept only at the back of my mind. That is why everyone's training template is so broadly different. Devraj focuses on DL, Squats and Grip. Lorelli focuses on Deadlifts and we're getting her to do Pull-ups. Gopi is along the same lines as Lorelli except she can do Pull-up singles right now. Kanishk's template is centered around strengthening his PC and back the most.
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."