Shaw 6 Week Strength Program


Candito 6 Week Strength Program RESULTS (Cycle 1)

Video taken from the channel: David Flanigan


Canditos 6 Week Powerlifting Program Day 1

Video taken from the channel: Nick Wright


Brian Shaw 6 week bicep rehab update

Video taken from the channel: SHAWSTRENGTH


6 weeks of Working Out like Chris Hemsworth!

Video taken from the channel: Laurie Shaw


6 Week Deadlift Cycle You Should Try

Video taken from the channel: Massive Iron Steve Shaw


New Shaw 6 Week Strength Program

Video taken from the channel: Massive Iron Steve Shaw


Advice on training 6 days a week using 3 day splits

Video taken from the channel: Massive Iron Steve Shaw

Shaw 6 Week Strength Program — Tiger Fitness Powerlifter Steve Shaw presents a 6 week strength building cycle that will help you get strong as a bear, and build mass to back it up. Powerlifter Steve Shaw presents a 6 week strength building cycle that will help you get strong as a bear, and build mass to back it up. COMPLETE Shaw 6 Week Strength Program: Submit your question here: GET HELP FROM THE BIG HAIRY UGLY DUDE. 6 Week Strength Program – Health and Fitness Students The aim of this 6-week foundation strength program is to bring all student who have completed the foundation course in Health and Fitness with the Shaw Academy to a base strength level to allow them to progress on in the advanced.

6 Week Strength Program Sets will be performed for as many quality reps as possible. There is no need to train to failure. This is counterproductive as it often results in a deterioration of exercise form and an increased risk of injury.Push every set of squats, deadlifts, and bench press for as many reps as possible.

The workout program is designed so you can workout 3 or 6 times a week. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. If you are a beginner, you will find it hard going to the gym 6 times.

This is. 301 Moved Permanently. nginx. Shaw’s 6 Week Powerlifting Peak This will be an intense split. Because you are targeting three major lifts twice a week, there is no “easy way” to program this split.

Here is how I would run it. Day 1 Squat and Deadlift Workout #1; Day 2 Bench Workout #1; Day 3 Off; Day 4 Squat Workout #2; Day 5 Bench Workout #2; Day 6 Deadlift Workout #2; Day 7 Off. This is a base building training system for lifters chasing the most amount of muscle size and strength as possible. It can be used for late beginners and intermediate trainees.

The point of the program is simple: to get every muscle group in the body as inhumanly strong as possible using more frequent sessions and a quality amount of reps. 100% FREE STRENGTH TRAINING PROGRAMS. The six week program and the advanced programs are made available to you at no cost. Please consider supporting Candito Training by making a contribution on the paypal scroll down button (5, 10, 20, or more). So you only pay if fully satisfied.

If you are under 18 years old, don’t worry about making a contribution. The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time.

List of related literature:

This program is performed three times per week, on opposite days of the strength program (see also Chap.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

The program is performed three times per week, on opposite days of the strength program.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

After completing this program, the client should enter into a twoto four-week phase that targets muscular strength.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Included are two Off-Season Strength Training Programs; a Four-Day Split Program, and a Three-Day Total-Body Program.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

If a single 1-RM trial preceded a 15-week strength-training program, then any strength gains attributable to training would include the 11% “learning” improvement simply from exercise familiarization, regardless of a true training effect!

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

The running program is performed 3 times per week, on opposite days of the strength program.

“ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs” by Frank R. Noyes, Sue Barber-Westin
from ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs
by Frank R. Noyes, Sue Barber-Westin
Springer Berlin Heidelberg, 2013

Two strength training sessions per week are normally enough to achieve a sufficient increase in strength during a 8–12 week period [10, 13–15].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

A 16-week PRT program was delivered to young and old men and women to assess the effectiveness of performing strength training three times per week for 16 weeks to counter sarcopenia (Kosek et al. 2006).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Establishing Goals It’s crucial to stick with this program for at least eight weeks.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • i train 2 times a day….full body every day….3 set havy in morning…3 set light in second sesion
    im in the best form of mme life
    drug free

  • Holy shit lol when you were quoting Crixus I was like he sounds like Slade from Arrow.. The actor who plays Slade also played Crixus hahaha would ya look at that

  • Hy I’m Piyush will you tell me the name of this app and the equipment I will require for this. And I have a lean body so I want to gain some wait to so if you and suggest me some diet plan too.

  • i workout 7 days a week.
    i have a 4-day schedule.
    day 1: chest, triceps
    day 2: legs, abs
    day 3: shoulders, traps
    day 4: back, biceps.
    my workouts are about 2-3 hours and pretty intense:p

  • I did this for 4 weeks: Monday legs Tuesday’s chest, triceps Wednesday back and bicep and repeat. 30 mins of cardio fro 5 daysRest on Sunday. I am an endomorph i am 180 cm and wheigthed 119,2 kg after this 4 weeks I am at 114,5 KG. However I don’t recommend it I didn’t earn strength maybe I lost a little bit, i felt very tired ( I was on a good diet and slept 7-9 hours because I am 18 and was on summer vacations) and I saw gains but it wasn’t something crazy. To conclude I lost 4,5 KG in 4 weeks, I got some gains but I am not stronger and I was only available to do this because I was on summer vacations.

  • Solid vid, and great advice about 6 day 3 way splits… 3 on one off, worked very well for me, until, like Steve mentioned, I jacked the volume to high. All workout frequency can work, with adjustments to volume and intensity. I started low with both and increased gradually, to this day this split worked the best for progression. Hitting the body part again on the 4th day always seem to allow a longer consistent progression for me, over other schemes. Clearly though, based on the volume and intensity I was applying. Find the frequency you like and can stay consistent with, then adjust your volume and intensity to make it produce.

  • Let’s be honest. For a natural guy, with a job, and possibly a family, 6 days of training would leave you on the floor with no energy at all!!

  • Im natural and train every body part every day!!! fuck over training bs, im doing fine. only Sundays off. I eat clean and sleep well. im making all kinds of gainz all kinnnnds.

  • I love the AMRAP programming, I don’t think I’ve ever seen something like that before. It’s a perfect blend between the standard set/ rep scheme and the rep goal system. Thanks Steve!

  • Nicely done! This program is incredible! Posting my first series on Candito Training soon Are you still doing Candito? Subbed and Greetings from South Africa!

  • Well i am in my 40s i took a body test to tell me my fat% my muscle % all that 5 months ago. I was 74 kg my fat was 18%. I work out 6 days a week, i took the test again and my weight was 74 kg my fat% went up, i took 2kg of fat and lost 2kg of muscle!! What happened? The guy at the gym that give me the test ask me how much food did a eat? So i calculated and tell him maybe less then 2000 Calories a day because i wanted to loose body fat so he told me thats my mistake. I work out 6 days a week i should had at least eat 3600 calories a day. So my body took energy from my muscle and stored fat �� is that true??

  • The difference is gigantic! Even though it may not seem like it on the weighing balance, I bet you lost a lot of fat and gained so much lean mass at the same time. Looking great ��������

  • I am 2 days post surgery. Endo button technique. Doctor just gave me a sling, no cast or anything. He told me I can take it off after 2 weeks but I plan to keep it for a month to remind me not to carry anything with that arm. I have small exercise routine 3 times a day just some rotation and extension movements stopping before any pain.

  • I tried this for about a year on and off,and it drained my nervous system!I wondered why I was always irritable,sleepy halfway through the day,and low sex drive.4 to 5 days is ample in a week if ur 30plus!Good vid Bro!

  • What do you think of Chris Jones he is doing a 4days on 1 day off split and he is hitting the back with over 30sets per one workout.
    I do a 3day split I hit the large muscles 12-14sets per workout, and the bis. and tris. 9 sets. And I feel great, never beaten up, sometimes a little sore, but I like it.

  • At the moment I do three full body workouts a week. However, I’d like to go 6 days a week. So it seems obvious to me to just split my full body workout over 2 days. In the long run that’s exactly the same amount of work. At the moment my full body workouts usually take about an hour and 15 minutes and I’m not doing any separate core work! If I split I can get the training time to less than 45 minutes per session.

    My routine: all 3x10s

    Front squats
    Inclined DB press
    DB pullover
    Cuban press
    Twist top hammer curls
    Overhead Triceps extension
    Reverse ez preacher curls

    Flat bench
    good mornings
    bb rows
    Cuban press
    Triceps pull down
    ez curl
    reverse ez preacher curl

    Back squat
    narrow grip bench
    pull downs
    Cuban press
    hammer curl
    reverse ez preacher curl

    The reason I want to split is I feel so much nicer after a work out, it’s great tension relief!!

  • I like how this guy looks natural and not someone who’s obviously on steroids, unlike a lot of the so-called fitness buffs on youtube

  • I am two days post surgery. I to am in the hard splint like you had and went with the endo button procedure. Currently just dealing with the pain management and trying to get adequate sleep is a little rough. You are one of the best!

  • I am going through this now. It messes with me almost more mentally than physically. Hearing some of your story is helping me deal with it.

  • I think you misunderstand, the linear program is not for acclimating for the 6 week periodised program. It is for milking as much linear gains as you can, then you switch to the periodised program when you NEED to for continued progress

  • 7 sets? a day sounds like 20 mins in a gym for me… push day: chest 3sets shoulders 3 sets triceps 1 set..? little bit nothing?

  • Thanks for sharing Steve I too love the AMRAP protocol and have been doing something similar with full body but cycling intensities over the week. I’ll run your programme next time I do an Upper/Lower. I have one question. Would it interfere with the programme if you were to apply the % protocol to the main lift on your secondary pushing day (i.e you are looking to progress the overhead press in the same way as the bench)?

  • Nicely balanced between presses and pulls Steve. I’d try it if I didn’t have a SI joint disfunction can’t really squat or deadlift without jacking it up.

  • This is good stuff Nick as i been looking into the Candito strength program myself. Im currently on the Wendler 5-3-1 program and will stick to that for a while but I think I will transition into Jonnie’s program afterwards.

  • This is excellent advice. I have used a 3-day split for years, with good results.

    I use a Legs/Pull/Push split with one day off between each cycle. This gives me three full days of rest for every major muscle group and allows me to work toward personal rep records in almost every workout. You can also limit PRs to every other cycle (i.e., once per week) and still enjoy gains.

    As Steve says in his video, you can get away with more when you’re younger. I’ve cut back on total volume as I’ve gotten older and still managed to maintain healthy muscle. I’ve found that 12 to 16 intense sets per workout is sufficient and any more than that is counter-productive. Most people can’t maintain sufficient intensity and focus for more than about 50 minutes per workout.

  • What happened I used to follow a channel long ago where this man had a girlfriend and they were both overweight and lost weight together. I discover this channel but it’s only the guy I can’t find the woman anywhere??? I’m guessing they split and started separate YouTube channels? Am I right or wrong, can anyone enlighten me please?

  • Got confused with 1:02 “The weaknesses that were in my sumo lift carried over into my conventional lift and helped me improve my conventional as well.” ����

  • Where is the affiliate link to the App!? After your hard work I would like to help you out! Keep up the good work have been a long term subscriber and your content is super entertaining! ������������

  • in the future when you get more money you should bring back some of the old designs like the old nwb hoodie, and that red tank you’re wearing in the video

  • Can’t find this app can u plzz help. Btw thiss vediooo so much motivating just keep going gonnaa reach 1 millions subs soon!!!

  • I dunno bro I’ve read that leg extensions put a tremendous amount of shearing force on the knee and aren’t worth it in the long run

  • Hey steve when doing a strength program is there any benefit to doing more than 3 sets of an exercise, or do you start to get diminished returns after 3 sets?

  • i’ve been lifting for 3+ years now, and my deads are good but squat game is retarded. im 6 foot 2, pretty lanky. Any addition tips for tall man squats??

  • Dude 7 sets sounds really low for body parts where compounds are most of the work. 2 compounds and one iso for chest would be like 9-10 and that sounds reasonable

  • what do you think about doug miller’s split? Basically every muscle group will be trained every 5th day. And where would you put deadlifts on this split? I think ham focus leg day would be a good place for them?


    1st week:
    legs (quad focus)
    rest day
    legs (ham focus)

    2nd week is:

    legs (quad focus)
    chest & back
    rest day
    legs (ham focus)

  • Nick, have you considered squatting with a low bar position? Since you are training like a powerlifter you should experiment with powerlifting technique (benching with an arch and feet tucked back and squatting with a lower bar placement)

  • The benefits of the program are not just physical. Nutrition and rest habits improved as well. So cool you modified the program for your needs. You look great!

  • Even though it’s Candito’s program a lot of the advice you’ve been providing has helped out a ton in my own training. Even little things like upper back tightness have made a huge difference for me, so thanks for being willing to try new things and sharing that expanded lifting knowledge with us, keep up the good work man!

  • As we aging, metabolism tends to slowing down….
    Will ppl over 40’s achieve a close results to what you’ve achieved through the 6 weeks program..??

    Excelente and inspiring vid… ����

  • Hey Nick, good stuff man. I got day 2 of Week 4 Heavy Weight Acclimation today. I absolutely love this program so far and am probably going to do another couple cycles. There’s nothing better than going into the gym knowing you gotta hit some numbers!

  • I want to start his programs but Im currently in a calorie deficit so I can make weight for the military(joining the air force and while the limit is 180 my recruiter wants me to go from 185 to 170) and was wondering if its ok to still start them or if I should hold off until Im at my needed weight? 

  • Why don’t you attach the 1 month Carnivore diet, I have been doing it for 6 months now, it has helped me with my crossfit and has help me tone up and gain muscle I recommend it

  • Wishing you all the best on the rehab Brian, hope it goes well and you’re able to defend your WSM title. Don’t rush it though!! All the best.

  • Please do the starting strength linear progression. I think gaining some basic general strength will make you feel better than any of these random challenges.

  • is one legged leg pressing good for powerlifting.. im leg pressing 415 for 3 sets 8 reps and thats after squating for a max of 145 kg atm.. basically the leg press machine cant fit any more weight and i dnt think its safe to load any more on.. one leg pressing with leg give similiar benefit to leg pressing with both legs.. p.s the leg pressing is one of my accesory movements

  • I understand how full boy, upper/lower, even 5-day body part splits  could work for naturals. But when we get into six day a week territory, I’m very skeptical. Of all training styles, this type of  routine   sounds  more like a steroid user’s work out than any of them. The 5-day split at least gives recovery time for each muscle group.  Six day plans give minimal recovery time per muscle group and the body as a whole as well.     I know the argument about protein synthesis, but I would think that recovery is key for naturals.  Among all the training styles, six days a week hitting each body part  twice sounds like the worst in terms of overall recovery. 

  • Hey Steve, What are your thoughts on vegetarian diets and powerlifting? Would you consider it less optimal than say a full meat inclusive diet for good progression with lifts, or is it possible to achieve the same results?

  • Yo for power building should you go heavy the first 3 days and then lighter the next 3 days? Like for example you do 3×3 the first 3 days and then the next 3 days you just do 3×8-12. Or should you just go heavy both times? I’m taking about the 3 on 1 off split btw.

  • I’m a couple days shy of 5 weeks post op for my distal bicep tendon repair. I’m sure like many others I researched everything about this injury and the rehab. Biggest thing I noticed is there is no uniform way they make the incision (my scar runs parallel to my arm) and the rehab is all over the place. Some places do no rehab, some start a week post op, some 6 weeks, mine was 3 weeks. It just seems strange there’s no “set way” with this injury.

  • I use 3 days a week of Power-lifting, mixed in with some Olympic lifts like Barbell Clean and Jerk, Jump Shrug, Power Clean and Jerk/Dumbbell Hang Clean. On top of 2 Days a week of Strength training. Really has helped me on the Football field.

  • Im gonna join you Nick, I going to do Candito’s Program as well; give the powerlifting training a go and increase my strength! Looking forward to the program.

  • I had a cast for two weeks, normally they let it sit for 6 weeks (lol) and after that another 6 weeks brace. I felt the cast did nothing might aswell put the brace on straight away, after the cast was removed recovery went so fast and no more burning itch after workouts. I still kept on the brace during hospital visits but outside the hospital I tried to move my arm as much as possible without the brace to avoid stiffness. I’m pretty young still so I guess this long recovery procedure is more aimed towards older people?

  • Hey Nick, just found your channel through Jonnie’s.  I started the same program last week.  Really enjoying it so far.  I love how he has the progression laid out.  I subbed to your channel to watch your progress.  Your squat form does look great.  Nice video!

  • I’m halfway through week 3 of the 4 week program and I’m planning on copying you and getting on the 6 week right after so these videos are amazing so I know what to expect!:D

  • I’m running a mini 4 week cycle, should I max out on the 5th week or max out on the 4th week where I’ll be working with 90 95% percent of my 1rm. And should I de load I’m thinking I shouldn’t because it’s only a 4 week cycle. Any helpful comments are appreciated.

  • Hi Brian, good luck with your rehab. I just completed rehab for the same injury, biceps tear while flipping a car, got surgery 48h later, got the tendon applied directly back on the tuberosity (no bone tunnel), attached with endobutton. Started rehab with chiro 2 weeks post op, got full ROM 3-4 weeks post op, removed brace 6 weeks, started strengthening ex 3 monthsat with press kind of movement, pull kind of moves 5 months post op and now at 7 months post op recovered at 95% of my previous level

  • You have the looks, the edits and the quality of a big youtuber. You are doing nothing wrong and you’re still on 22k subs?!?!? Give this man a sub cause I’m sure he deserves it and you won’t regret it! Keep doing these great things man ��

  • So glad I found this channel. Favorite powerlifter out there. Has anyone ever told you how goddamn fearsome you would be at right tackle? Because you would be terrifying.

  • My guy trolling the internet with lighting illusions. Dude was already fit AF. Look at day one @ 1:52. Also notice the before and after pics are at 2 different locations with different lighting.

  • I’m four weeks out and have full range of motion with very little soreness. Thanks to your video I took my brace off and started letting arm stretch. The more the brace is off the better it gets. You are right on when you say don’t let them cast.

  • Mr Shaw,
    I’ve just had my stitches removed this morning from distal bicept tendon reattach ment surgery 3 weeks ago. I’m not a young man anymore so I’m facing an uphill climb at 41 yrs old. I was told that I was 4 years away from not being able to have the surgery here in Canada as they usually don’t recommend it for folks 45 and older due to the difficulty in recovery for older people.
    I’m glad you posted your own video of your recovery.
    I’m struggling to come to grips with aging and the injuries accociated with it.
    We’re you given any ideas as to the time line you were facing to reach a comfortable recovery. My doctor didn’t offer anything when asked.

  • love this guy. straight to the point and honest. So how long do you think would be best to stick to this type of training? At most 6-8 weeks then cycle back to maybe a 4-5 day week?

  • I’m running a mini 4 week cycle, should I max out on the 5th week or max out on the 4th week where I’ll be working with 90 95% percent of my 1rm. And should I de load I’m thinking I shouldn’t because it’s only a 4 week cycle. Any helpful comments are appreciated.

  • I’m gonna have to follow the 4 days workout one day rest I been in the gym e month I don’t see big result that’s because I workout three days a week one day in one day off is not working out for me

  • He really hasn’t gained any muscle at all, but for sure he looks leaner and rip. I wonder if the diet is calorie-restricted for fat loss.

  • What about a 3-day split performed twice over a 10-day span of time, as opposed to over a 7-day (weekly) span of time; a 10-day ‘split extension’? Such as back & chest; shoulders & triceps/core; biceps & forearms/legs?.. This is what I’m planning on doing. Every body part will be hit directly every 5 days. I’m looking forward to the shorter workouts; some of my best gains in the past have been from performing short workouts like this.

  • You said on the last video…you gotta get up at 5 matter how late you go to bed….which mean not 8 hours…a bit conflicted which what you mention must have 8 hours sleep…..:)….whats up with that….:)….anyway I like your energy though!

  • I just saw the Dr. yest2& I do have a Ruptured Biceps Muscle. He gave me an order for massage therapy at a Chiropractor’s office, not sugery.

  • Do proper ramurthi dand of 50 reps for 4 weeks..Do that if you have interested to do new kind of is very intense workout method of indian style..

  • Be careful. If you get any stronger, Jason Blahomo is gonna do a video on how you are “clearly” on steroids and how you are setting a bad example for all your young fans.

  • Hey Laurie loved the video. Because of this video I started Centr 6 a few days ago so thanks. I was just wondering what level workout you followed since there are 3 levels within each workout.

  • There’s no reason to train a Push/Pull/Legs for 6 days rather than Upper/Lower for 4 days… Unless you just really like being in the gym. Steve hit it right on the head. For most trainees anything other than full body 3x/week and Upper/Lower is just wanking yourself really:P

  • Hey Shaw, new to your content. My question is, what would your ideal 5×5 bodybuilding/strongman focused program for someone who has been training 6 days a week for the last 5 years? Thanks

  • Nick, what would you be doing if you weren’t doing youtube videos? I remember when you used to have only 15k subscribers and you came a far way. good shit

  • I’m going to try this Steve. Makes perfect sense and will help me. I’ve been deadlifting my max each week to the point of exhaustion and feel that it may be too much. This program will help, especially as i am ‘knock kneed’ and sometimes too much weight all the time can be tough on them.

  • I’ve been doing my own upper body thing but started using Candito’s heavy lower and controlled lower days and that shit is fucking amazing and works. Hit 365 squat the other day (vid on my poverty ass channel). New pr of 290 for 3 sets of 6 today too on squats. Wouldn’t be doing the program so thanks for awaring me on that NWB. Good channel brah.

  • i wish and hope you het well from you`r ingury as soon as posible so you can winn the title of world strongest man 2012 as wel SHAW STRENGTH!!!!

  • About to start this as a novice lifter!
    Hoping to increase my overalls by quite a bit as I have only been going to the gym for around 4months (properly), having spent 3years messing around as a kid

  • That’s really impressive. You basically took your 1 rep maxes and turned them into either 3 or 4 rep maxes in 6 weeks.

    I have this far only run his 6 week bench program. Took me from 275 to 300 after 2 additional bench workouts. I’ve been wanting to do the full body version.