Little efforts, stacked back to back will add up to a large return. If you are a musician, the time you spend practicing pays off. First you get the basic notes down, then you get the timing, then you work on the expression.
Lifting can be very similar to practicing an instrument. Neglect the practice and you will not sound very good. Or in this case, strength would be the music you are playing and your weakness (or not) simply a sign of how much work you have put into the practice.
Pick 3 to 5 movements and learn them over the next few months. Practice them. Look at your training session as a way to move the weight more efficiently. Treat your strength and conditioning sessions as practice sessions. Wave load the weights (lift moderately heavy), and don't worry about a specific number. Some workouts will be tougher than others, and some you will wonder where your strength came from.
I would recommend the following 5 movements types:
- Deadlift (any variant)
- Squat (any variant)
- Press (bench, log, shoulder)
- Explosive movement (kettlebell snatch, power clean, atlas stone)
- Bodyweight movement (pull-up, leg raise)
Practice these movements at every workout. Do 2 sets of 5 reps for each movement. That's it. Do this for 2 to 3 months and come back playing some awesome strength music.
This approach is directly inspired by the "Easy Strength" book written by Pavel and Dan John. Well worth the read. I've done the program and saw a huge jump in my weighted pull-up strength. Might be time to do it again!
So practice. Make noise. Clang weights. Get strong.
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