The Best Strength Building Workouts

The most common reason for lifting weights is probably the desire to increase one's strength. Thousands of strength training programs are available from personal trainers, books and websites. Yet, according to several strength training coaches, the basic weight lifting exercises such as the squat, deadlift, bench press and overhead press are the most efficient way to build real strength. There are several time-tested workout programs that focus on these exercises.

Starting Strength

The Starting Strength program was developed by Mark Rippetoe, owner of the Wichita Falls Athletic Club in Wichita Falls, Texas. The Starting Strength program focuses on the low-bar back barbell squat, barbell bench press, the deadlift, the overhead press and the power clean. The squat is the true focus of the program, and it is performed with every workout.
To perform the low-bar back squat, step underneath the loaded bar as it rests in a power rack or squat racks. Place your body in position so that the bar rests on the middle portion of your upper back. Step out from under the supports and slowly sit back and down until the front of your upper thigh is below parallel with the floor. Drive back up, pushing with an explosive movement from the hips.

Bill Starr

Bill Starr was one of the first professional strength coaches in professional sports. He worked with the University of Hawaii as well as the (then) Baltimore Colts football teams. In his book "The Strongest Shall Survive," he outlined a strength training program that is commonly referred to as the "Bill Starr 5x5." It too focuses on the "Big Three" of squat, bench press and power clean.
Despite the football-centric nature of his book, this program has been successfully used by strength athletes in other sports. It is particularly effective because it can incorporate supplemental exercises such as overhead presses and chin-ups, depending on your particular goals.
To perform the power clean featured in this program, start by standing in front of a loaded barbell that is resting on the floor. Squat down to pick it up, keeping your back straight and weight over your heels. Start slowly, picking it up to just above your knees. Then, explode upward, driving from the hips. As the bar travels upward, past your mid-abdomen, squat down again, to catch the bar on your upper chest, then stand up under the load. It is critical to explode upward during the second "pull," in order to create enough lift in the bar to get under it.

StrongLifts

The StrongLifts 5x5 is a modification of both of the previous two programs. It might be the ideal strength training program for nonathletes because it does not use special skill-intensive exercises such as the power clean. The StrongLifts Program is outlined in a free e-book titled "Stronglifts5X5: Build Muscle and Lose Fat through Strength Training." It includes the basic five sets of five reps program used by Bill Starr, while focusing on the basic exercises such as the bench press, squats and deadlift. While power cleans can be worked into the program, depending on sport-specific needs, the basic StrongLifts program uses the bent-over barbell row as an upper back exercise instead.
To perform the bench press exercise, lay supine on an Olympic-style bench, with your back flat against the bench. The loaded barbell should be on the racks directly above your head. Have your spotters unrack the bar and hand it to you. Once you are in control of the bar, lower it quickly, but under control, in a straight line to your solar plexus. Allow it to touch your chest, then press it straight overhead again to complete one repetition.
The overhead press is the standing or seated version of the bench press. Stand with feet together, and the barbell resting, in your hands, on the top of your chest. To execute the lift, simply press it straight overhead. Lower it, under control, back to the starting position to complete one repetition.
StrongLifts was developed by a Belgian referred to simply as "Mehdi." He includes both Mark Rippetoe's book and Bill Starr's books on his website, as influences on his program.