Folks are always looking for ways to beef up their training.  Whether it is muscle building, adding, strength, improving conditioning, or fat loss, chances are there is some aspect of your training you feel is lacking.  Personally, I’m never satisfied with my training.  Maybe I’m just hard on myself but I’m constantly trying to improve all aspects of my strength and conditioning.  Hell, if you’re not trying to improve, you’re wasting your time.  Below is part one of a three part series on my top 10 ways to beef up your training.

1. Compound Lifts

I think all training programs should be based around compound movements.  They are the building blocks of establishing a strong foundation of strength.  Compound exercises pack on tons of muscle and tend to release the most growth hormone which is essential for muscle and strength gains.  My favorites are the deadlift, clean and press, squat, and barbell rows.

2. Bodyweight Conditioning

This is my favorite form of “cardio.”  At least twice per week I like to finish off training sessions with a little bodyweight conditioning.  This type of conditioning is also good for your off lifting days or for extra work.  It won’t make your sore, making it great for recovery work as well as general conditioning.   There is nothing like pushing and pulling your own weight or sprinting up a steep hill to rev up your metabolism and start incinerating fat!  Below are two sample bodyweight conditioning sessions.

Find some open space and set your timer for 20 minutes and and alternate periods of 40 seconds or work with 20 seconds or rest

1) Jump Rope

2) Squats

3) Burpees

4) Jump Lunges

5) Bear Crawl

or try this…

A couple in that circuit aren’t bodyweight moves but you get the point!

3. Density Training

Charles Staley literally wrote the book on density training.  While I don’t follow it right down the line, it’s a great way to get a lot of work accomplished in a short amount of time.  I like to take two non-competing movements, usually an upper/lower combination or an upper body push/pull.  Set the timer for 10 or 15 minutes, perform 5 reps or each exercise and see how many total reps you can complete for each exercise.  Next time try and see if you can beat your previous rep record or add some weight!  Below is one of my favorite density training sessions.

Not only is this great for muscle and strength building but it’s awesome conditioning work as well.  I know, I know, my technique isn’t perfect but it’s getting the job done I think!

Please feel free to add some of your favorite tweeks you use to beef up your training.  Just drop a comment below and let’s keep this list going.

Stay tuned for part 2…