How to Gain Muscle Strength and Size; 3 Focus Lifts


Hi, how’s it going?

Well…i’m really excited to be writing this article for you and showing you some proven methods of how to gain muscle strength and size at the same time.

You see, I believe there is quite a misconception out there that you can, and must, focus on only one of these areas at a given time.  I will show you that this is actually not the case.

Sure, muscle size comes from an increase in muscle strength.  It makes sense, right?

Get stronger, lift heavier, grow bigger!


Let’s get into it…

The Three Focus Lifts:

Okay, let’s get right to where it’s at.

If you really want to get BIG and STRONG, you need the ‘Big Boy’s’.

  • Squats
  • Bench Press
  • Dead-Lifts

I know what you’re thinking, something like ‘Ooh man, do I really have to do Squats?’

The answer in short, Absolutely!

Why the Squat?

The Squat is ‘KING’.  Barbell-Squat

How’s this…out of all the lifts you can do, Squats raise your GH – Growth Hormone – levels the most and increase your overall strength and size more than any other lift.

Kinda makes you rethink things a bit, hey?

Most people in the gym miss out on a lot of potential due to either neglecting squats altogether, or putting in an average effort at most.

I used to hate leg day.  And I mean Hate.

After quite some time of trial and error, I grew to have a ‘Love/Hate’ relationship with Squats and Dead-lifts.

Now…I absolutely Love doing them for the evident benefit they produce. However, I must admit, I still have a dislike of the brutes.

So, as they say…’Suck it up and just do it!’

The Bench Press – everybody’s favorite:

Oh yeah, buddy!  Now we’re talkin’.  Benchpress

Who doesn’t love laying on a bench, lifting the bar off and lowering it to the chest and ‘boom’ pressing that sucker back up?

Ever since muscle building began, the bench press has been a staple and a definite favorite.

I will show you how to make sure you are doing your bench for maximal strength and size gains and how to incorporate this into your strength and size routine.

Click Here to read my post: How to Improve on Bench Press; Five Lifts for Incredible Strength

Dead-Lift for a Massive Back!

Dying to dead-lift?

Yeah, I know, pardon the pun :-)

This is another one that lots of people tend to avoid like the plague, and for no good reason, apart from it’s TOUGH!  Deadlift

Hands down, there is nothin’ easy about Dead-lifts.  But you’re here to learn how to gain muscle strength and size, right?

Well, i’m not going to feed you a ‘walk in the park’ routine and see you go down the path of disappointment and struggle.

I am here to tell it how it is.

Yes, it’s no quick and easy fix.  However, follow the advice on this site and within weeks you will not be disappointed and You will definitely gain strength and size.

All of the greatest bodybuilders, ever, built their amazing physiques with focus on the three major compound exercises listed above.


Arnold shows how to Squat – Heavy!!!

Look at Arnold and Franco…in their day, they were the ‘kings’ of Squats, Dead-lifts and Bench-press.

There are other important and beneficial compound lifts, to include in your routine, as well as necessary auxiliary exercises.  I will be sharing these with you in upcoming articles.

Of course, we know that our muscles don’t grow in the gym.

Our workout routine sets the table, we then need to follow a suitable Nutrition Plan and get Adequate Rest.

In following posts I shall be covering:

So, remember to ‘Bookmark’ this site or ‘Add to your Favorites’ so you can follow along and experience the results you deserve.

If you have any questions, or relevant information you wish to share, please do not hesitate to leave a comment in the box below.

Or, if you like, you can contact me directly by sending a message to

Click Here to read my Mi40x product review – ‘Twice the Muscle in Half the Time’


Ben Pakulski’s Mi40


All the best for your bodybuilding success.


Train Hard, Train Well, Train Safe –

Blessings Be,






Rich Far

Founder of ‘Bodybuilding for Mass’



Thank you for reading;

How to Gain Muscle Strength and Size; 3 Focus Lifts





Comments (9)

  1. Pingback: My Homepage

  2. Vo


    Great site and very clean, you did a good job in this article. in a short time but you’re rock. keep up the good work!


    1. Rich Far (Post author)

      Hi Vo,

      Thank you for your positive feedback, it’s great to hear :-)

      Blessings Be,

      Rich Far

  3. Craig

    Hey Rich great tips I will be following you with great interest. I’m not a fan of squats as well, but as they say “no pain no gain”. I remember watching a doco on Arnie and Lou, man did they lift some heavy weights. Nice Job Rich.

    1. Rich Far (Post author)

      Hi Craig,

      Thank you for your positive comments and for visiting my site.
      I hope to be of assistance to you in achieving your goals.
      Yeah, it is quite mind blowing the amount of weight some have squatted. When you see the bar bending over their backs you know there is some serious weight happening :-)

      The Best for Your Success,

      Rich Far

  4. Joe

    Hey Rich!
    Great stuff you have here. I lifted in high school and will be starting again in the next few weeks so finding this website was right on schedule! Like you mentioned I hated and still hate deadlifts! I’m almost to the point where I can do squats without complaining too much! I look forward to your future articles! BTW: I’ve technically been “overweight” my whole life too but I understand that the BMI calculation isn’t applicable to muscularly dense or thick folks.

    1. Rich Far (Post author)

      Hi Joe,

      Awesome to have you here and I look forward to hearing of your advancements as you commence training again.
      If you require any assistance, I am most happy to help.
      Hopefully you can form that ‘Love/Hate’ relationship with Deadlifts :-)

      Blessings Be,

      Rich Far

  5. Abigail

    Hello Rich, this is a really great post with such wonderful content. I love learning about health and wellness. Thank you and keep up the fantastic work.

    1. Rich Far (Post author)

      Hi Abigail,

      Thank you and i’m happy you like the site.
      All the best for your Health and Wellness.

      Rich Far


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