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Gurkenglas comments on Solved Problems Repository - Less Wrong
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"How do I get stronger?" has been solved and the solution is Starting Strength.
Evidence: The set of my friends who are strong is exactly the set of my friends who do / have done Starting Strength or a close variant. Also, I used to lift with several competitive power lifters (including someone ranked top 100 nationally in the deadlift) and they unanimously advocated it.
These are relatively large N and effect size btw, i.e. I know at least 15 people who've done SS and they're out-benching the non-SS'ers by 20 pounds on the low end, and 100 pounds on the high end (I pick bench because it is the exercise most people are familiar with; the gap for other things like squat is more like 50 pounds on low end, 200 pounds on high end).
I merely read somewhere about how muscles grow stronger when used and took up a habit of periodically tensing muscles whenever I noticed them needing to do much work in the near future, as that didnt require much concious effort or spent time. Since then, my strength has been above average (I think), but the two may be unrelated; the latter especially might have been caused by a 17-puberty pulse instead.