If you want to be strong enough to move anything you want, you need to train for brute strength. Brute strength is the ability to use your raw, unthinking, animalistic power in any situation. It's not just about lifting heavy weights in the gym, but also being able to handle awkward, ungainly loads in positions where you don't have a lot of leverage.
Brute strength is not something you are born with, but something you can develop with the right training program. You need to challenge your muscles with near-max weights, high-intensity techniques, and a variety of exercises that target different aspects of your strength.
In this article, we will show you five exercises that will help you build brute strength and become an ironclad, go-anywhere, no-excuses-needed strongman.
1. Conventional Deadlift
The deadlift is the ultimate test of brute strength. It involves lifting as much weight as possible off the floor, using your whole body. The deadlift works your legs, back, core, arms, and grip strength. It also teaches you how to generate tension and power from the ground up.
To perform the deadlift correctly, you need to keep the bar as close to your legs as possible, so that you don't alter the center of gravity and put strain on your low back. You also need to brace your core, squeeze your glutes, and drive your heels into the floor as you lift the bar.
To build brute strength with the deadlift, you need to use heavy weights and low reps. Aim for singles, doubles, or triples at 85–95% of your one-rep max (1RM), with sufficient rest between sets (7–10 minutes) to fully recover. Do this once a week for six weeks, then deload for two weeks before testing your new max.
2. Deep Barbell Squat
The squat is another essential exercise for brute strength. It trains your legs, hips, core, and back to work together to move heavy loads. The squat also improves your mobility and stability in the lower body.
To perform the squat correctly, you need to descend until your thighs are at least parallel to the floor, or lower if you can. You also need to keep your chest up, your knees out, and your weight on your heels as you push yourself back up.
To build brute strength with the squat, you need to use moderate weights and moderate reps. Aim for sets of five reps at 65–75% of your 1RM, with one minute rest between sets. Do this twice a week for six weeks, then deload for two weeks before testing your new max.
3. Bench Press
The bench press is the most popular exercise for building upper body strength. It works your chest, shoulders, triceps, and core. It also teaches you how to press heavy weights off your chest in a horizontal plane.
To perform the bench press correctly, you need to lie on a flat bench with your feet flat on the floor and your eyes under the bar. You also need to grip the bar slightly wider than shoulder-width apart, lower it to your mid-chest, and press it back up explosively.
To build brute strength with the bench press, you need to use heavy weights and low reps. Aim for singles, doubles, or triples at 85–95% of your 1RM, with sufficient rest between sets (7–10 minutes) to fully recover. Do this once a week for six weeks, then deload for two weeks before testing your new max.
4. Shoulder Press
The shoulder press is another great exercise for building upper body strength. It works your shoulders, triceps, upper back, and core. It also teaches you how to press heavy weights over your head in a vertical plane.
To perform the shoulder press correctly, you need to stand with your feet shoulder-width apart and hold a barbell at shoulder level. You also need to brace your core, squeeze your glutes, and press the bar over your head until your arms are fully extended.
To build brute strength with the shoulder press, you need to use moderate weights and moderate reps. Aim for sets of five reps at 65–75% of your 1RM.
5. Dumbbell Row
The dumbbell row is a great exercise for building brute strength in your upper back, biceps, and grip. It also improves your posture and prevents imbalances that can lead to injuries.
To perform the dumbbell row correctly, you need to hold a heavy dumbbell in one hand and place your other hand and knee on a bench. You also need to keep your back flat, your core tight, and your elbow close to your body as you pull the dumbbell up to your ribcage.
To build brute strength with the dumbbell row, you need to use heavy weights and low reps. Aim for singles, doubles, or triples at 85–95% of your 1RM, with sufficient rest between sets (7–10 minutes) to fully recover. Do this once a week for six weeks, then deload for two weeks before testing your new max.
Conclusion
Brute strength is not something you can achieve overnight, but something you can develop over time with hard work and dedication. By following this program and performing these five exercises, you will be able to increase your brute strength and become a more powerful and confident man. Remember to always warm up properly, use good form, and listen to your body. Brute strength is not about ego, but about being ready for anything.
Source:
(2)https://www.muscleandstrength.com/workouts/men.
(3) https://www.mensjournal.com/health-fitness/10-strength-building-strategies.
(4) https://www.healthline.com/nutrition/workout-routine-for-men.
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