At times when pretty much everyone sits 8-14 hours a day, it’s rare to see someone having a really good posture. Many people have back, knee or neck pain because they sit hunched over the computer / mobile phone / desk the whole day.
In my opinion, weight training that concentrates on strengthening the muscles and bones, and enhancing the range of movement is a must for anybody. Especially for those,? who doesn’t work physically because it:
– increases bone density
– builds and strengthens muscle mass, which contributes to stability and longevity in adults
– improves self-confidence
– makes every single one harder to kill
– improves coordination and adaptability (when done right)
– improves thinking processes and cuts down on the chance of diseases such as Alzheimer’s and dementia
What strength actually is
The most typical myth about them is the fact that strength is a function of muscle mass. I’ve often heard women say things like “I don’t want to get stronger because I’ll look like a man.”
It’s not really true?because strength?is mainly neurological. What’s true is that the more muscle a person has, the greater potential he needs to be stronger. However, in no way which means that is considered to be strong.
There are lots of kinds of strength. Absolute strength is the quantity of motor units that the nervous system can activate. A motor unit is really a motor neuron that is attached to muscle tissue. The greater we practice strength training, the more we’ll learn to activate motor units and therefore exert more force. As we convey more muscle tissue, we’ve more motor units available. Thus, increased potential to exert strength.
That’s probably why you’ve seen Chinese women weighing 100 pounds lifting 200 kg, and some huge bodybuilders that aren’t as strong as they seem.
Common strength training method in powerlifting
Stage 1 – Get buff?
A period when?the training volume (which is weight * repetitions * sets) is comparatively high. It incorporates more exercises in the program that are optimal for muscle building and never necessarily for lifting excess fat.
Step 2 – Strengthening the new muscle
This stage is about connecting the new muscle cells to motor neurons. After creating a new muscle, we want you to definitely learn how to utilize it. During this time period, we move to a medium amount of exercises that permit us to lift more weight.
Step 3 – “Peek” or competition preparation
This is really a stage you are able to (but don’t need to) skip if you’re not an athlete. This stage usually doesn’t last more than a few weeks. Here, you will no longer try to get stronger, but prepare to express the ability in one specific day. Your day of competition or even the Max test in the club. You’ll show strength by lifting very heavy weights with very few sets and reps.
Step 4 – A few days or a week of sleep or easy training and begin again
Where to you start
The very first thing you need to do would be to build a correct technique of the fundamental exercises. Think Squat, Deadlift, The bench press, or Overhead Press. You can also include Olympic Lifts whether it attracts you and also if you have the time to invest in learning more difficult exercises.
These exercises also activate lots of muscle at once, permit you to use heavier weight and full-range of movement.
This is why your first weight training program?should allow you to practice technique using the highest frequently possible. Without doing lots of maximum effort sets.
It’s easy to learn an okay technique from videos online. However, it’s hard to tell your doctor that you’ve been hurt because you’ve learned from YouTube videos . If you’re serious about learning an ideal technique, invest in a good coach.
Strength training method that is the best for you
After you’ve got a good technique you want to find the best training way of you. The best training way of you is that:
A. Implements the principle of progressive overload (a principle that can be applied in a number of ways incidentally)
B. You enjoy it and feel it gives you motivation.
For example, it might be the Power Lifting method with many different intensity like Westside. Or maybe it’s a method of lifting mostly light / medium weights?for a lot of sets like Shieko. This will depend on the number of factors, but mostly on your personality. You may even discover that fields for example BodyBuilding or CrossFit are optimal for you to get stronger if these kind of training provides you with more motivation.
Never limit your progress
After you have developed a technique and strengthened it a bit, time can come whenever your weaknesses will limit your progress.
Weakness could possibly be the consequence of stuff you neglect, injuries, lifestyle, etc. Here are some examples of weaknesses that can decelerate or perhaps stop progress:
- Inability / low knowledge regarding how to activate the ?muscles in the deadlift exercise could be a cause?to wherewithal to keep the back straight during heavy sets.
- Instability from the knee or pelvic joint as a result of prolonged sitting may lead to an inability to reach a proper depth in the squat above a certain weight.
- The neglect from the heart (running / cycling / intervals etc.) can cause us to need more time to recover between your sets. Thus, it limits the quantity of work done in training.
- An imbalance within the program between push exercises and pull exercises?may cause improper posture and weakness from the muscles that stabilize the shoulder. This can limit the force that can be recruited?during Bench Press as well as boost the injury risk.
The the easy way work on weaknesses is to find a workout which makes you activate mostly the weak muscle or stay longer at the weakest position within the exercise.? Make sure to do that exercise with more volume than the exercise where the weakness is expressed.
See the types of exercises on strength building below. Here, two of my clients train in their Stage 1 of creating strength method!
Talk to me if you want to learn how to work on strength and strengthen optimally without getting hurt or stuck?
