1

votes

Your Experience with Easy Strength?

Answered on August 19, 2014
Created July 12, 2012 at 10:55 PM

I'm going to give Easy Strength a try. I was just wondering if anyone had any feedback on the program. What five lifts are you doing?

danjohn.net/2011/06/even-easier-strength-perform-better-notes/

I'm thinking of doing DL 2x5, Front Squats 2x5, Strict Chins 3x3, Rack Press 2x5. I need help in choosing my 5th lift. Considering Dumbbell bench, Max effort lunges in 5 minutes, Overhead lunges 2x3, Weighted Dips 3x3, or Bicep Curls 2x5.

Type 1 diabetic that hasn't trained seriously in over a year. Looking to develop a base line of strength that isn't going to overload me physically or neurologically and generally isn't going to put me at too much risk of injury. Strict Paleo. Sleep good. Little stress.

The only draw backs I see with this is that it is boring and I might still get injured from overuse of the same muscles.

4c9ce32229b4c1be9cccf01e141cdb66

(85)

on July 13, 2012
at 07:53 PM

50% bodyweight should be the goal :) im still only at 30%

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 13, 2012
at 04:44 PM

Agreed. You're getting enough overall upperbody if you do Chinups, Bench/dumbell Press, and Overhead Press. Personally, you need to add in another lower body workout one day and another upperbody workout the next day. At least that's how I'd do it. And I'd do lunges... people really underestimate how tough they are.

81fca18329e68e227cdfef3857bfef96

(1320)

on July 13, 2012
at 02:51 PM

+1 Yes, for building strength curls are a waste of time.

81fca18329e68e227cdfef3857bfef96

(1320)

on July 13, 2012
at 02:50 PM

Also, look up Starting Strength by Mark Rippitoe. Excellent program and detailed descriptions of the core lifts that are fundamental to barbell strength training.

81fca18329e68e227cdfef3857bfef96

(1320)

on July 13, 2012
at 02:48 PM

Definitely add Squats 3x5/5x5 (consider replacing front squats, and taking DL to 1x5)...Your fear of 'overusing' muscle groups is a how often you exercise. Most strength training programs (especially beginner to intermediate) have you working out 3 times per week on non consecutive days. For every push you need a pull (think symmetry). I would do BP/Pendley Rows and OHP/Pull-Ups.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 13, 2012
at 04:13 AM

The squats are in there as Front Squats. I just left out the word Squats.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 03:57 AM

There is a time and place for both low volume high weight, and high volume low weight. Training to failure some is ok, training to failure all the time is not. mixing it up keeps your body from adapting and hitting a plateau. And I would second Bill1101inf that squats are a great addition.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 13, 2012
at 03:36 AM

I might add these to my second run through. I plan to do 2 40 day cycles but change the 5 lifts.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 13, 2012
at 03:27 AM

@ protokol I'm confused by your comment too. I was under the impression that more volume less weight grew muscle size and less volume more weight increased strength. @ Bill1102inf the point of the program is to build volume over time and never to exceed ten reps per session.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 13, 2012
at 02:18 AM

Really? Failure? All those 'strength athletes' are quite big, and never train to failure. thats for so called bodybuilders, on steroids, and the secret in the BB community? Strength Train. . . And, unless I am missing something, please add squats. 5x5

29c63878404bcb11a961c8cb13899304

(20)

on July 12, 2012
at 11:25 PM

Don't have any experience, but taking a look at the program shows that it's mostly high-rep training. This will certainly improve your ability to do the exercise, but if you're looking for actual muscle growth and overall strength gains, you need to reach failure.

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 11:23 PM

I would do dumbbell bench of the ones you suggest, but that doesn't mean I endorse the plan. I just love dumbbell bench!

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4 Answers

2
F9013a3c7944d40c983e955f3cc83627

on July 13, 2012
at 03:06 AM

personally, i would def not do bicep curls... only working one muscle in isolation. just my two cents.

81fca18329e68e227cdfef3857bfef96

(1320)

on July 13, 2012
at 02:51 PM

+1 Yes, for building strength curls are a waste of time.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 13, 2012
at 04:44 PM

Agreed. You're getting enough overall upperbody if you do Chinups, Bench/dumbell Press, and Overhead Press. Personally, you need to add in another lower body workout one day and another upperbody workout the next day. At least that's how I'd do it. And I'd do lunges... people really underestimate how tough they are.

1
4c9ce32229b4c1be9cccf01e141cdb66

on July 13, 2012
at 03:25 AM

Cuban rotations. They solve all problems and are frickin awesome/hard.

4c9ce32229b4c1be9cccf01e141cdb66

(85)

on July 13, 2012
at 07:53 PM

50% bodyweight should be the goal :) im still only at 30%

6371f0ae0c075ded1b8cd30aafd4bf16

on July 13, 2012
at 03:36 AM

I might add these to my second run through. I plan to do 2 40 day cycles but change the 5 lifts.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 13, 2012
at 04:38 PM

You have a lot of shoulder action in the 4 you picked -- not a bad thing. But given your shoulders and upper back are being worked so hard, I would put the bench press in as your 5th. Weighted Dips would be my second choice.

Good luck!

0
E6c14efded576a0bea38a2fe2beced6a

on July 13, 2012
at 03:51 PM

Never saw the program before but followed the link. Looks like a good program especially for someone coming off a long 1 year layoff. I say follow the article and add in a core exercise like the ab wheel he used.

I would also add that using chins in this program may be difficult to accommodate given the various rep and loading schemes. If you are strong enough to hit the ten rep set on day 8 then go for it but just something to think about.

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