Do you know these 3 rules for strength training?
Strength training is a skill. Basically, everyone is walking around with a "V8 engine" (their musculature) but only firing on "4 cylinders" - no one is actually using their muscles to their fullest potential.
And for safety measures, your body truly keeps you from utilizing the entire strength of your muscles. For the most part, your strength does not go above 30% of your tendon structural strength. Let's say, when people are electricuted their muscles tighten a lot so hard to the extent that they even crack their bone structures.
For this reason, you can become A LOT stronger by learning how to "fire" more of your muscles and get them to tighten harder with more tension... if you just stick to these three rules for all-out strength training:
Rule #1: Focus On A Few Full Body Exercises
If you want your entire body to be on top form, just give attention to a limited full body exercises. Therefore, you should do it all as one unit. As well as you will find ideal hormone stimulation by training your whole body by way of this. Squats, Deadlifts, Overhead Press, and the Bench Press are perfect.
Second Rule: Give Attention To High Resistance
To create strength your lifts have to be made with great resistance. This is achieved by lifting heavy weights (or performing bodyweight exercises with unfavorable weight distribution and poor control) and by greatly contracting (tensing) your muscles as you lift.
The goal is to obtain additional muscle fibers by:
1. Tensing every muscle as hard as possible throughout the exercise and
2. While keeping high tension lifting the weight as fast as possible.
Rule #3: Focus on Multiple Sets of Low Reps
Since strength is a skill you can't perform "sloppily". Practice doesn't make perfect, perfect practice makes perfect. Therefore, you have to learn being strong. Every rep should be made as entirely as possile (in line with the above guidelines). Maintain the reps at a low level so that you can remain mentally focused. In the same way, this will keep you from getting weary and sloppy.
To sum it all up: Lift as heavy as possible. As often as possible. While staying as fresh as possible. - 17268
And for safety measures, your body truly keeps you from utilizing the entire strength of your muscles. For the most part, your strength does not go above 30% of your tendon structural strength. Let's say, when people are electricuted their muscles tighten a lot so hard to the extent that they even crack their bone structures.
For this reason, you can become A LOT stronger by learning how to "fire" more of your muscles and get them to tighten harder with more tension... if you just stick to these three rules for all-out strength training:
Rule #1: Focus On A Few Full Body Exercises
If you want your entire body to be on top form, just give attention to a limited full body exercises. Therefore, you should do it all as one unit. As well as you will find ideal hormone stimulation by training your whole body by way of this. Squats, Deadlifts, Overhead Press, and the Bench Press are perfect.
Second Rule: Give Attention To High Resistance
To create strength your lifts have to be made with great resistance. This is achieved by lifting heavy weights (or performing bodyweight exercises with unfavorable weight distribution and poor control) and by greatly contracting (tensing) your muscles as you lift.
The goal is to obtain additional muscle fibers by:
1. Tensing every muscle as hard as possible throughout the exercise and
2. While keeping high tension lifting the weight as fast as possible.
Rule #3: Focus on Multiple Sets of Low Reps
Since strength is a skill you can't perform "sloppily". Practice doesn't make perfect, perfect practice makes perfect. Therefore, you have to learn being strong. Every rep should be made as entirely as possile (in line with the above guidelines). Maintain the reps at a low level so that you can remain mentally focused. In the same way, this will keep you from getting weary and sloppy.
To sum it all up: Lift as heavy as possible. As often as possible. While staying as fresh as possible. - 17268
About the Author:
author Caleb Lee knows a lot about how to build muscle. His website will show you how to build muscle fast.
posted by X - Men at
5:36 AM
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