Do You want to build lean muscle mass and develop strength, but have hit a plateau and just can't seem to get out of this rut?

There are many programs out there, so many it can become an information overload and you struggle where to start. Here is some information to help you reach your goals. 

I will show you a program for building strength as lean muscle mass will come off the back of any consistent strength program with your nutrition on point.

This is what I have found works best for me:

Create a focus for 6 weeks, don't get too specific like “add 10kg to my squat” more like “I want to get stronger in my squat”. The numbers will take care of themselves.

Break it down in 3 x 2 week blocks, for me planning anything ahead of 2 weeks generally changes or gets boring. 

Our Strength & Conditioning classes follow this structure and see some impressive results. We alternate between a volume week and intensity week (2 week blocks) this way your muscle groups will always get stressed with no 2 weeks the same. 

Here’s a really basic example:

• Week 1 - Volume 50%, 5 x 10 reps

• Week 2 - Intensity 70%, 6 x 3 reps

• Week 3 - Volume 60%, 5 x10 reps

• Week 4 - Intensity 80%, 5 x 3 reps

• Week 5 - Volume 70%, 5 x 10 reps

• Week 6 - Intensity 90%, 5 x 2 reps

This is a great way to get strong and with a proper nutrition plan you will also shred the body fat and build lean muscle mass! If you click here, you can read up in more detail about the classes we provide and how they can benefit you!

If you have any questions on building strength or your nutrition reach out on any social media platform and we'll be happy to help.

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