Guinness for Strength

It is a fine day for a Guinness, isn't it. And since it's the stuff of strength, I figured I'd share a basic plan to build full-body strength (maybe with some help from the dark draught.)

Workout A
Power clean 4x3-5
One-arm dumbbell push press 2x6-8
One-arm dumbbell row 2x4-6
Neutral-grip dumbbell flat bench press 3x4-6


Workout B
Front squat 4x3-5
Two-arm dumbbell swing 3x6-8
Dumbbell step-up 2x4-6
Weighted crunch 3x6-8


Alternate these for three workouts each week (A, B, A one week; B, A, B the next; etc.). The lower overall volume focuses this plan more towards strength, rather than muscle size.

In four to six weeks, you'll be set to switch to something new - either another strength plan or something with higher volume to crank up the hypertrophy. Either way, it should help you to put up some big numbers.

Draper's Guide to Long-term Progress

I recently spoke with bodybuilding legend Dave Draper to discuss some important keys to goal-setting and progress. His advice, based on nearly 50 years of bodybuilding experience:

"Don't compare yourself to the pros and want, or need, to be like them. Be open to inspiration — seek it, even — but train for yourself. Set realistic goals, but realize and train for the larger vision of training itself.

There's far more to the daily workouts than muscle and might. You're developing character and health of the mind, emotions, and soul at once. There are no secrets, no shortcuts, but there's always the search for another good workout, another stimulating combination of food and exercise.

It's the basics — simple, but not easy. You've got to sensibly blast it. You must love your workouts, though you might hate them. A good workout isn't just an outline of exercises, sets, and reps. It's focus and form, pace and rhythm, exertion and feel, instincts and knowing. That all comes with time, practice, guts, and understanding.

In a word or two, never quit!"


Dave's book, Brother Iron, Sister Steel: A Bodybuilder's Book, is a fantastic and almost-essential read for anyone interested in building muscle. With a combination of workout tips, motivation, and bodybuilding history, it's as useful as it is unique.