Getting strong Part 1 - Primary exercises

Many roads lead to Rome, so there are plenty of different ways to get strong. However, this is how I like to program.

As a starting point, I split my sessions into four parts: Primary lifts, Secondary lifts, Tertiary lifts, and Isometrics/Finishers/Fun. I’m sure the last option on this list will create the most intrigue, but let’s stick to the process.

Primary Lifts

These are the big lifts at the start of the session. They are heavy, compound movements (though my definition of this differs from others), performed with less than 8 reps and over 2 minutes of rest between sets.

These exercises build strength, and the goal is to move heavy weights.

If you’re starting or restarting strength training, the strength you gain from these lifts primarily comes from neural adaptations. What I mean by this is that your strength increases as your nervous system becomes more efficient at using the muscle you already have.

For example, during your first gym session, you might only be able to access 60% of your muscle because the connection isn’t quite there yet. But over time, with practice, your body learns to use closer to 100% of that particular muscle.

At this stage, there isn’t a huge amount of muscle building, but you can make amazing strength gains just by utilising the muscle you already have.

But why would my body only use 60% of my muscle strength?

Good question. We are survival animals, and our body won’t use energy unnecessarily. If it doesn’t need to use all of your muscle, it won’t—to save energy.

After the first 4-6 weeks, your training will become a mix of muscle building and fine-tuning the nervous system to use this new muscle mass. Some will tell you these primary exercises aren’t great for building muscle, but that’s not totally true.

There are two main ways to build muscle:

Mechanical Tension – the stretch and force placed on a muscle when lifting weights. This happens when your muscles work against resistance, like when you lower into a squat or push up a heavy barbell. The more tension, the greater the stimulus for muscle growth and strength.

Metabolic Stress – the burn and pump you feel during high-rep training. This happens when your muscles build up fatigue, lactic acid, and byproducts from intense work, leading to cell swelling and a signal for muscle growth. Think of the deep burn in the last few reps of a set!

Primary lifts rely on mechanical tension. To keep progressing in strength and muscle size, you need to increase the "volume load".

Simply put, volume load is the total amount of weight lifted in a session. If, in Week 1, you lift 3 sets of 5 at 100kg, your volume load is 1,500kg. Next week, you need to beat that by adding:

✔ More sets

✔ More reps

✔ More load

Which exercises count as primary lifts?

Most trainers will tell you squats, deadlifts, and bench press, which might be true—but not always.

The primary lifts should be the exercises YOU NEED TO BE THE STRONGEST IN for your specific phase or goal.

For a powerlifter, this might be squats and deadlifts.

For a runner, it might be split squats and chin-ups.

Ask yourself:

For my sport, where do I need to be the strongest?

Do I need strength on a double-leg/arm or single-leg/arm?

Is it pushing or pulling? Squatting or hinging? Horizontal or vertical pressing?

Often, the answer is all of the above, but that’s the beauty of programming.

Tips for nailing your primary lifts:

Pick exercises that target what you need. If you’re not a powerlifter, stop training like one.

Keep reps below 8, but aim for 6 or fewer.

Rest at least 2 minutes between sets.

Do 2 warm-up sets and 2 working sets (where you go heavy).

Stick to 2 primary lifts per session.

Lift heavy enough that you only have 2 reps left before failure on your last set

If you need help with you programming, click the link below and we can have a chat!

https://calendly.com/razorperformance/30min

#2 Something to think about

I want you to try something for me this week.

I'm sure that most people are using squats, deadlifts, Bench press and Military press for their primary lifts.

Try replacing a squat or deadlift with a single leg option (split squat), and a bench press with some heavy dumbbells.

For the single leg work, try and use exercises where both feet are on the floor, like a split squat, or a spli leg RDL. This may be an exercise that you havent seen before, so check the link below and give it a go.

https://youtu.be/Ch4EDpzHSCg?si=eUvclpYEypJdzd-K

#3: What I have been thinking about?

I was thinking back to when I retired from rugby, and I had a choice to make.

Do I stay fit for the rest of my life? Or do I let myself gently deteriorate into a squidgy mess?

In truth, the first option was the only option for me. But staying in shape is hard.

The commitment is big.

The self-discipline can be alienating to your peers.

And some people will actively try to sabotage this way of life.

What I’ve found, though, is that it normalises over time—for you, your peers, and your partner.

My wife is used to me eating omelettes every day, having a protein shake, and heading to the gym three times a week—even when there are other jobs to do.

But it got me thinking… if I were to start again with someone new, what on earth would they think of my habits?

It made me realise that change is hard. It needs to be explained, supported, and—above all—it takes courage.

So, if you’re already set up to train and you’ve made that commitment—good for you.

If you’re making those changes now, keep pushing on—it will get easier over time.

There is no better feeling than being strong and fit. There just isn’t.

If you know, YOU KNOW!

And if you’re not there yet—keep striving. The journey is worth it.

#4: Whats been happening at Razor Performance

I had a pretty excited phone call this week from a client who, three months ago, decided he wanted to lift heavier than ever before.

When we first started training, that wasn’t his goal—he just wanted to feel strong, move better, and be pain-free.

As an ex-rugby player, his body was a little battered (I should know), so we had to fix a few issues first.

That phase was a success—he’s now coaching his son’s rugby team every week and running around pain-free.

But then he set his sights on benching 140kg.

That’s the bar + three 20kg plates per side.

You can take the boy out of rugby...

Anyway, as you can imagine from the phone call—he did it. And he was bloody happy.

Another client, who’s building up to the Mallorca 312 bike race, smashed the Kent Killer, hit some PBs, and even had gas left in the tank—thanks to our specific nutrition strategies.

And speaking of nutrition, our resident England Seniors marathoner has been hitting PBs left, right, and centre in his quest for a sub-2:30 marathon by the end of the year.

The big difference?

We fixed his nutrition.

Big things coming from him. Watch this space.

#5: And finally

If you are stuck in a rut, need some help with getting your body back to where it has been before, or you have an event that you are not confident to do, please reach out. I am more than happy to have a chat and see if I am able to help. You may also know someone who I might eb able to help, so do them a favour and make the connection.

Either book a call on the link below or email me back on this address.

A favour. If this has landed in your junk mail, please remove it and mark it as safe, so I can send over more value in the near future.

A second favour, if there is anything you would like to hear more about, please email me back, this newsletter is here to serve, so don't be a stranger.

Andy/Razor

https://calendly.com/razorperformance/30min

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