How to build strength up?

Okay, no disrespect, but do not listen to the other guy. When building strength, you need to do low volume high intensity work. If you are working hard enough, you 1 minute recovery shouldn't be enough when when trying to build strength. The intensity should be so high that you are having no less than 3 minute rests and no more than 5( 3-5 minutes). Doing exercises in a circuit like the other guy said will only help you develop muscle endurance, not maximal strength like you want to! So to start. As I said, low volume stuff. This means, low reps, low sets. What works best is 5 sets of 3 reps. With this rep range, you are training for more power than strength, which is completely fine as strength comes with power. You should be doing around 80 % of your one rep max. I'd say not less than 70-75 %. So if you squat 100kg, for maximal results, squat around 3-5 reps of 80 kg. This means you really have to push yourself, it'll be tough, but you have to push! And again, if you worked hard enough, you shouldn't be able to go again after 1 minute rest. 3-5 minutes work best for optimum results. Now for the key exercises you should be including: - squat - deadlift - bench press - power cleans or hang clean Once you become more advanced and become used to those basic movements, go onto... - Snatches - Clean and Jerk - High pulls These exercises produce optimum power, honestly. After even a month, you will feel so powerful when running but after half a year or so, you'll be a monster. Remember, rest range between 3-5 minutes. Work out no more than 1 hour also as it puts your muscles into a catabolic state. Keep the isolation movements such has, leg extension, bicep curl, leg curl to a minimum. Id say no more than 2 in each workout; 3 at most. Do a bit more research, learn a bit more about form etc and in a few months, you'll be a monster! If you need any more info, drop me an email at: [email protected] I'd be happy to help you out. good luck!