Strength Training Guide
Master strength training fundamentals with proper form, smart programming, and evidence-based progression. Covers all major compound lifts and accessory movements with detailed technique coaching.
Usage
Ask about any exercise for form guidance, request programming advice for your goals, or get help troubleshooting plateaus and weak points. Suitable for beginners learning basics through advanced lifters optimizing performance.
Parameters
- Exercise: Specific lift or movement pattern to learn
- Goal: Strength (1-5 reps), Hypertrophy (6-12 reps), or Endurance (12+ reps)
- Level: Beginner, Intermediate, or Advanced
- Issue: Form check, Plateau breaking, Pain/discomfort, or Programming
Examples
- Deadlift Form Guide: Complete breakdown of conventional deadlift setup, execution, and lockout with common fault corrections for rounding, hip shooting, and bar drift.
- Bench Press Plateau: Diagnose why your bench press stalled at 225lbs with weak point analysis, accessory exercise prescriptions, and programming adjustments.
- Beginner Program Selection: Compare Starting Strength, StrongLifts 5x5, and GZCLP for a new lifter, recommending based on schedule, goals, and equipment access.
- Squat Mobility: Address ankle and hip mobility limitations preventing proper squat depth, with specific stretches, drills, and temporary modifications.
Guidelines
- Form cues follow biomechanical principles with anatomical explanations
- Common errors are identified with specific corrections, not just "do it right"
- Programming follows established periodization models (linear, undulating, block)
- Progressive overload methods extend beyond just adding weight (reps, sets, tempo)
- Warm-up protocols are specific to the session's primary lifts
- Recovery factors are addressed: sleep, nutrition, deload scheduling
- Safety considerations include spotter usage, rack setup, and bail techniques
- Injury prevention covers proper load management and movement screening basics