Strength is the foundation of everyday acts of athleticism. and is not limited to muscle size and capacity. When you get stronger, you're better able to lose weight, run faster, and hit harder.Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. I'm about to give you some great tips, but if you want even more advice, I highly recommend you check out this book. These guys are pros on this topic, and this book is superb. 1. Think four. The squat, deadlift, bench press, and shoulder press are the best strength-building exercises, end of. The chinup and row are great moves too, but don't make them the focus of your workout. 2. Use barbells. The barbell is king, the dumbbell is queen. Start your workouts with barbell exercises. Barbells let you load a lot of weight, and lifting heavy is the first step toward getting stronger. 3. Keep it simple. Simply focus on raising and lowering your weights in a controlled manner, Pausing for a one-second count at the top of the lift. The only way to be sure you're getting stronger is if your loads consistently increase. 4. Keep a diary log. Write down your exercises, sets, reps for each workout. Constantly strive to improve those numbers. 5. Don't overdo it. Try to stick to three or four lifts per workout. When you do too many exercises in a session, at least some of them get done half-assed. One main lift per workout one or Two assistance lifts + Core or specialty work at the end (ab exercises, forearm, calf moves) 6. Think five. Sets of five seem to offer the best blend of muscle size and strength gains. If you're pushing through one of the big four moves, you'll find that your form often breaks down after five. Sets of x 5 7. Add weights slowly. The main reason people plateau and stop gaining strength is that they go too heavy for too long. Use 10% less than the most weight you can lift for the given rep range. Increase the weight each session by no more than 10 pounds. Max weight - 10% Increase by 10 lbs each session 8. Cardio. To get stronger while getting leaner, do cardio in short, intense bursts.
9. Balance your training. Whatever you do for one side of the body, you must do for the other side. - Balance squats with Romanian deadlifts (which hit the hamstrings hard). -Balance your chest exercises with back-training lifts. You don't necessarily have to do your balance work in the same session, but it should be done in the same week. In general, follow a ratio of two-to-one between your pulling-and-pushing movements. Example Monday bench-press (and most of the world seems to) Tuesday chinups Thursday bent-over lateral raises 10. Do it right. Form is key. Quick pointers for each one. Squat 1 Begin the squat by pushing your hips back as far as you can. 2 Keep your lower back arched and you should feel a stretch in your hamstrings. 3 When your hips are bent, begin bending your knees and squatting low. 4 This is what you need to squat maximal weight. Deadlift Use the same stance you would to perform a jump — your legs should be narrowly placed. When you bend down to grab the bar, keep your hips down and your back straight, with your shoulders directly over your knees. Bench Press Start with your head off the bench. Keeping your feet steady, grab the bar and pull your body up off the bench and forward, so that when your butt comes down on the bench your lower back is very arched. Squeeze your shoulder blades together. Your range of motion should be significantly shorter for stronger pressing. Shoulder press Flare your lats when the bar is at shoulder level. It will allow you to use more weight. These are just a few pointers, but if you really want to make some serious progress, I'd recommend this book. - the all natural drug-free 8 week course to strength bodybuilding.
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