Strength Training Guide
This guide shows you how to structure strength-focused training: rep ranges, rest periods, and progression strategies that work well with the BuffBeat AI strength programs.
What Is Strength Training?
Strength training prioritizes lifting heavier weights for fewer reps, usually focused on compound lifts like the squat, bench press, deadlift, and overhead press. The goal is maximal force production, not just muscle size.
Key Strength Training Principles
- Reps: 3–6 reps on main compound lifts.
- Sets: 3–5 sets per main lift.
- Intensity: Heavier loads, typically 75–90% of your 1RM.
- Rest: 2.5–5 minutes between heavy sets.
- Technique: Clean form matters more than grinding ugly reps.
Basic 3–4 Day Strength Split
A simple weekly structure might look like:
- Day 1: Squat + lower body assistance
- Day 2: Bench press + upper push assistance
- Day 3: Deadlift + posterior chain assistance
- Day 4 (optional): Overhead press + upper back
Using BuffBeat AI for Strength
On the BuffBeat homepage, you can let the AI handle the structure for you:
- Set Main Goal to “Pure Strength”.
- Choose your Fitness Level and Equipment.
- Click “Create Plan”. The AI will prioritize heavy compounds, low reps, and proper rest.
Progression Strategies
- Start with 3–4 sets of 3–5 reps at a manageable load.
- Add 2.5–5 kg when you can complete all sets with good form.
- Use occasional “heavy singles” (1 rep) at ~90% 1RM to practice max attempts.
- Deload every 4–8 weeks by reducing load and volume.
Supplements That Support Strength Training
These options are popular among lifters running strength blocks:
-
Creatine Monohydrate: one of the most studied strength supplements.
View creatine on Amazon → -
Pre-workout: helps with energy and focus on heavy days.
View pre-workout on Amazon →
Related BuffBeat Guides
Next Steps
Use the BuffBeat AI Trainer with the strength goal, test your 1RM using the built-in calculator, and run focused strength blocks while monitoring your recovery and technique.