Workout Tips

M&F Cheat Sheet: Limit Strength

How big you can get is directly related to how strong you are. Here’s what you need to know about limit strength and how it can help your physique.

josh bryant thumbnail by CSCS, MFS, PES

Additionally, studies confirm that exercise sequence is extremely important for the desired adaptations of training to take place. In other words, the most important exercise needs to be the first exercise in your routine.

The take home point is when training to build limit strength, your workout needs to start off with a heavy core lift and the assistance work and more traditional bodybuilding techniques follow suit. So, a back day begins with the deadlift, a chest day with the bench press, and a leg day with a squat.

THE REST OF IT >> Healthy adult males 50 years of age and younger should shoot for the following goals: 2-2.5 times your bodyweight in the deadlift, 1.5 times your bodyweight on the bench press and double your bodyweight on the bench press, all without the benefit of straps and suits. The stronger you get, the less you have to focus as much on limit strength. As you develop a higher limit strength on the big moves, you can divert more of your attention onto other accessory movements.

Josh Bryant, MFS, CSCS, PES, is the owner of and co-author (with Adam benShea) of the Amazon No. 1 seller Jailhouse Strong. He is a strength coach at Metroflex Gym in Arlington, Texas, and holds 12 world records in powerlifting. You can connect with him on Twitter and Facebook or visit his website at