Strength is only one attribute of a close protection operatives repertoire but is something that should not be overlooked or neglected.

The more you read about strength training the more bewildering, confusing and contradictory the information becomes.It is not unusual to have one so called expert state that high reps with multiple sets with a light weight is the be all and end all of weight training and that nothing else will do, whereas you will find someone putting across a counter point that has them stating that low reps and sets with a heavy weight is the only way to go.

The best answer I can give for this type of inconsistency is that these magazines need to sell and the only way they can do that is by keeping the information printed on their pages new and fresh.After all, would you buy different magazines and books that all say the same thing?

When it comes to weight and strength training here is the honest truth and you may not wish to read this but here it is anyway, no other person can say with one hundred percent certainty that the system that works for them is the best way for you to train!

What you have to understand is that because we are all unique is why a single routine cannot apply to all those looking to gain strength and size.

As an example, I know that when I train using maximum weight single reps it will build up my strength without increasing my overall size, whereas I am aware of someone else who has used the same method and the same exercise who was able to grow thighs like tree trunks.

I have listed below the closest I have to anything resembling absolutes when it comes to strength training.

Compound exercises such as the squat and deadlift, when performed correctly, are possibly two of the best ways to quickly build strength and size.

To recover and grow you need to take adequate rest between your workouts, otherwise it will lead to over training and fatigue.

Slow progression of your top weight on any given exercise allows your body to adapt and keep making gains.

A notebook containing your workout information is an excellent tool for analysing was does and does not work for you.

There is no single greatest way for everybody to train.

To prevent injuries then proper technique and rep discipline is a must.

Do not be short sighted and limit your training to just hitting the local gym.If you limit yourself to only training at the gym then you will be missing out on plenty of opportunities to have a quality workout.

Admittedly these workouts will not include free weights or machines but the effort put in can be just as intense.

A high intensity workout can be had at home or in a hotel room if you have a routine that includes one armed press ups, chins, one legged squats and other quality bodyweight exercises.

If you do not believe me then try and source some training articles written by people who have been locked away in a prison cell during some point in their lifetime.

To reiterate the most important point in this article, no one universal routine can claim to be the panacea that cures all.

The task that you face is to find out what works for you and to do this you will need to put the time in and experiment with the types and amounts of exercises in your routine, rest periods between workouts, the amount of reps and sets and so on. And when you do find what works, then exploit it to the max.