Strong Lifting Framework
6 lifts for overall strength
The Strong Lifting Framework involves performing six specific lifts to achieve overall strength and muscle development. These lifts include squats, bench press, deadlifts, military press, chin-ups, and hip thrusts. The framework emphasizes progressive overload and proper form to ensure effective and safe training.
- Progressive overload is key to strength gains
- Proper form and technique are essential for safe and effective training
- Variety in training is important to avoid plateaus and prevent overuse injuries
- Choose the six liftsSelect the six lifts that make up the Strong Lifting Framework: squats, bench press, deadlifts, military press, chin-ups, and hip thrusts.Pro tipStart with lighter weights and focus on proper form and techniqueWarningBe cautious of overloading and injuring yourself
- Develop a training scheduleCreate a training schedule that allows for progressive overload and variation in trainingPro tipIncorporate rest days and active recovery to avoid burnoutWarningAvoid overtraining and listen to your body
- Focus on proper form and techniquePrioritize proper form and technique over heavy weights and high volumePro tipWork with a coach or experienced lifter to develop proper form and techniqueWarningPoor form and technique can lead to injury and ineffective training
- Incorporate variety in trainingIncorporate variety in training to avoid plateaus and prevent overuse injuriesPro tipTry different exercises, rep ranges, and training protocols to keep training interesting and challengingWarningAvoid getting stuck in a rut and failing to make progress
Dr. Bret Contreras developed the Strong Lifting Framework based on his personal experience with powerlifting and his desire to create a more comprehensive training program.
The Strong Lifting Framework was developed by Dr. Bret Contreras as a way to improve overall strength and muscle development. It was inspired by his experience with powerlifting and his desire to create a more comprehensive training program.