Developing Maximal Strength-Tate.pdf

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12-Week Maximal Strength Program
Precision Nutrition
Developing
Maximal
Strength
Dave Tate
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Table of Contents
Developing Maximal Strength
by Dave Tate
Introduction - Who Is This Program For?
This program is designed for the beginner to intermediate lifter that’s
interested in developing maximal strength. Now, I know this will turn some
of you off as you may consider yourself advanced. Well, here’s a quick
question that will determine whether or not you’re advanced.
Are you considering using this program?
If the answer is yes – you’re not advanced.
Advanced max strength lifters don’t need a program in the first place. That’s
the definition of advanced – you’ve spent plenty of time under the bar, you
know your body well, and you’re able to design your own programs.
So, if you’re considering following someone else’s program, you’re still in the
beginner or intermediate phase of training. And trust me, there’s nothing
wrong with that! No one looks down on beginner and intermediate lifters
who honestly want to make progress, least of all me. I’ve spent plenty of
time as a beginning and intermediate lifter. And many advanced lifters have
helped me out along the way. Now that I’m an advanced lifter, it’s my time
to give back.
Program Emphasis
At this point, I want to highlight the emphasis of this program. As you’ll see
by the template below, the program is based around two lifts: the squat and
bench press. That’s right; we’re focusing only on two of the big three
competition (powerlifting) lifts.
Why exclude the deadlift? Well, the main reason is this – there’s no way of
knowing your spinal loading history. If you’ve got a healthy back, there’s a
different deadlifting approach vs. if you have an unhealthy back. Since I
don’t want to be responsible for creating injury (more on this below), I
decided to reduce the injury-risk potential of this program. But don’t mistake
this for a sacrifice of results. Even without training your deadlift, this
program will increase your deadlift. I know, it may sound counter-intuitive.
But trust me, if you use the methods and parameters outlined below, your
deadlift will improve.
Back to the injury comment above, I should be clear on one other thing. The
truth is – I’m not a fan of pre-designed written programs for large
populations. After all, everyone is different and may have unique structural
and biomechanical needs – for both injury prevention and for optimizing
lifting form. Further, great programming requires constant feedback and
many adjustments along the way.
At this point you might be asking yourself why I even bothered to write this
program. Well, everyone needs to start somewhere. While I prefer you to
learn how design your own programs, that takes time. And in the interim,
you’ve gotta do something. So use this program to help you establish a
baseline to work with while you get to work on learning how to design your
own plans.
Required Reading
One way to both kick this program off right and start learning the art of max
strength program design is to read the following articles immediately.
Seriously, don’t even bother starting this program without giving these
articles their due. Not only do they provide an essential introduction to
maximal strength training – the right way – they are invaluable in terms of
adopting the right training mindset and in terms of practicing the right form.
Program Notes
As you read through this program, you’ll find a variety of notes, notes that
provide important information and coaching cues. This takes up a lot of
space and makes this program quite long. However it’s worth the trade-off
as you’ll have the notes and cues available while you need them most – at
the gym and throughout your training session.
Further, you’ll find exercise options in many cases. You see, I often like to
prescribe movement patterns (for example: torso flexion movement pattern)
and leave a few exercise options for you to choose from (hanging leg raise,
spread eagle sit-ups, or cable crunches). This helps include variety in the
program while still ensuring that you work the relevant movement patterns
necessary for progress.
Finally, you’ll find changing rep/set/loading parameters from one week to the
next. This is put in place to ensure progression and neuromuscular
adaptation.
Now, for some of you, this format may be confusing while for others it’ll
make complete sense and feel natural. If you’re in the former camp and the

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