So that you don’t talk about technology and its significance (certainly not small, of course), physical strength also not to be underestimated. As they say, technique is good, but strength also does not hurt. However, there are a great many exercises designed to increase the strength of an athlete ... How can you choose the most effective ones for yourself? This little list will help you here.
1. Deadlift
Base of all bases. An unshakable classic of powerlifting and practically all power sports. Perhaps nothing strengthens the back and core like this exercise. Affects mainly the muscles of the back ( top part, slightly broadest, extensors of the spine), biceps femoris, gluteal muscles and forearms.
2. Barbell Squats
Like it or not, the base cannot be replaced by anything. It is especially important for a wrestler to have strong legs, so removing the squat from your training program is hardly a smart idea. No other exercise works the legs like the regular back squat. The gluteal muscle, and the back, and the front surface of the thigh work here.
3. Barbell or dumbbell press
The main exercise for developing strength pectoral muscles. The wider the grip, the more chest muscles are included in the work. The narrower, the more the triceps work. Replacing the bar with dumbbells allows you to significantly increase the range of motion and better stretch the chest.
4. Turkish kettlebell lift
5. Push the bar
A weightlifting classic. Nothing develops snatch and balance quite like clean and jerk exercises with a barbell. Almost all major muscles work: arms, shoulders, back, legs. Watch the tutorial and implement the exercise into your workouts.
6. Deadlift
Deadlift on straight legs is the best exercise for working out and developing rear surface thighs as well gluteal muscles. We watch the training video and follow the technique so as not to get injured.
7. Mahi with a kettlebell
8. Pull-ups
Pull-ups with extra weight will also help you build a wide, massive back. For elaboration latissimus dorsi back the best exercise you can't find.
Developing Strength Requires Special Skills, Learn 10 important rules how to develop strength, lift heavier weights, improve strength and become more powerful.
All visitors to the gym are divided into 2 types: some are only gaining strength, while others are already strong, but in the end everyone needs strength. Every more or less knowledgeable person involved in fitness knows more strong muscles allow you to lift heavier ones, which cause an increase in muscle volume.
To solve the problem of how to develop grip strength and withdraw your strength training to a new level, remember the 10 most important rules for developing strength.
1.Warm up and stretch first
Coming in Gym, many are already morally wound up and ready to take on heavy weight as soon as possible and overcome it, while at the same time morally satisfying their psyche and making their body stronger. But stop!!! Do not rush, for starters you need good and muscle.
To get started, warm up your muscles on an exercise bike or orbit track, so you prepare your muscle fibers and joints to work, warming them up and making them more flexible and mobile, this reduces the possibility of injury.
Next, you need to take a warm-up weight, about 20% of the one-rep maximum, this will allow you to remember the technique of movement and improve muscle coordination, in addition, it will increase blood flow to the muscle being trained, which will automatically prepare it for work.
Before training a specific muscle, always try to carefully prepare it precisely, for example, before with a barbell, do squats with own weight, before , circular swings and so on.
2.Do core exercises first.
At the beginning of the training itself, strength is at its peak, the body is fresh and alert, so throw all your strength at the beginning of the training to perform heavy, multi-joint exercises, these include, bench press
Do not try to do simple workouts at the beginning isolated exercises, after them you will not be able to master decent weights in the basic exercise, the result will be an insufficient opportunity to develop strength and muscle volume.
Therefore, do everything right, first the base, and then the isolation of the muscles, otherwise you can forget about the development of strength.
3. Use the Reverse Pyramid Principle
In some sources, this method of training is called Egyptian training. The point is that after performing a preliminary warm-up of the muscles, having worked with light weights to warm up the muscles, set the maximum weight at which do 3-4 repetitions no more, then reduce the weight to do 6 repetitions, 3 sets for 8 repetitions, 4 for 10 repetitions. That is, with each approach, the weight decreases, and the number increases - this is the essence of the method.
A big plus of this approach is post-activation potentiation, our body, having completed a set of 3-4 repetitions with heavy weight, making subsequent approaches with less weight, squeezes the weight much faster, this has new load on the muscles, which means that strength and volume are growing.
4. Fewer reps, more sets
Regular training for muscle hypertrophy, provides for the implementation of 4 sets of 10-8 repetitions, to develop strength, it is better to complete 8 sets of 4 repetitions, so the muscle fibers do not have time to get very tired and full.
Your goal is to lift heavy weights in short training sessions, not to wear out the muscle big amount repetitions, it is in this way that the peak of strength development is reached. Therefore, thinking about how to develop strength - know that there are more approaches, fewer repetitions.
5. Pay attention to movement technique
To develop strength, it is necessary to learn how to correctly concentrate all efforts in a certain part of the body, this is achieved by studying correct technique movement.
Some experts believe that in order to perform the exercise correctly, it is necessary to complete it for at least 1000 repetitions, remember boxers - to create the perfect punch, they work out the same movement a huge number of times. It's not for nothing that Bruce Lee said - "I'm not afraid of the one who performs 10,000 different punches, but of the one who performs 1 punch 10,000 times."
6. Eliminate bad habits
We are talking about a large amount of drinking, and if your goal is to lose weight, it will slow down your process.
No one is calling you to become a teetotaler, but try at least on weekdays to minimize the consumption of beer, for example, it is believed that it reduces testosterone, and this growth hormone is very important for strength.
7.Use Full Stop Training
- allows you to do each repetition as the first. Here you exclude rebound, inertial force and range of motion, the entire load is concentrated on the trained muscle and it receives a powerful power load.
You can lower the weight in the relaxation phase quickly, but when you go down to the lowest point, pause for a second, exclude any auxiliary movements and repeat as for the first time. Here you will definitely get tired more, the exercise will be more difficult, but the return will be higher.
8. Work explosively
Lift weights at a fast pace, it is acceleration in the initial phase that helps to actively engage fast-twitch fibers, but in no case start the exercise with a jerk, the movement should be powerful, but not jerky, otherwise, especially in the deadlift, it will bring microtrauma lower back.
Try to lift the weight faster, both in working approaches and in warm-ups, this allows you to develop strength and include new muscles that are used to working at a moderate pace. And everyone knows the formula, the more muscles are included in the work, the faster the strength and volume increase.
9. Focus on one thing
Everyone wants to achieve different goals at once, while using minimal time. But it is impossible to immediately become muscular, hardy and strong, of course, if you are not on a cycle of strong steroids.
Concentrate on one thing, in our case there is only one question - how to develop strength, give all your efforts and attention to the development of strength. If you want to develop in all directions, use periodization. 1-2 months work on strength, then 1-2 months on mass, then on endurance.
10. Focus before every set
Before each approach, you need to fully concentrate, throw all other thoughts out of your head, imagine that now you will conquer this working weight. Use motivating music, take a madman as a partner who will motivate you with words, helping you lift weight with all your might.
Look at powerlifters, how they tune in before each hike, it seems that they withdraw into themselves and see no one and nothing around.
Learn these 10 important rules and become stronger every day.
How to develop maximum physical strength
Date: 2010-04-17
This is a very old technique for developing strength and power, which many athletes have long forgotten, and for some reason others completely ignore. Most often it is practiced by professional powerlifters and weightlifters.
I see no reason not to use it for amateur athletes.
This the simplest technique completely excludes any variety and variability. And it is right.
The essence of the technique lies in the numerous practicing of the same movement with different exercises. Repetition after repetition, approach after approach. Again and again.
This is a phenomenal way to reach mind-blowing levels of strength, much higher than you have ever achieved before.
Strength is a skill, skill, mastery and, if you like, art. So if you want to improve your strength prowess, practice countless heavy lifts.
Talk to top athletes and bodybuilders and you're bound to hear the tale of high-volume, low-rep one-two movement training countless times.
Maybe you've read my story about George - the strongest and most foppish guy in our YMCA* hardcore gym where we were doing at the time. In training, George worked only 1-2 exercises, but performed countless sets. We were all 13 years old then, George was not much older than us, but his results amazed us!
So, in one workout you might focus on squats, another workout on classic bench presses, a third workout on bench presses, and so on.
Recently I did one such workout with one type of movement, with different apparatus and in different exercises.
The workout consisted entirely of very heavy chest lifts: one and two dumbbell raises, barbell chest raises, and dumbbell “pulls”. That day, my shoulders, legs and back received a tremendous load.
Here is my training program:
So, it's time to remove all unnecessary from your training program, and focus on the MAIN.
Choose 2-3 movements from the following list of categories, focus on these GREAT exercises, and watch your strength and muscle mass like you've never experienced before!
Categories of exercises:
- Deadlift (Romanian deadlift, sumo deadlift) / Squat (barbell front, Zercher squat)
- Pushing movements for the upper body (handstand push-ups, classic bench press, bench press, floor push-ups)
- Pulling movements for the upper body (pull-ups with additional weight, barbell row to the belt in an incline, pull of the dumbbell to the belt in an incline)
- Full body work (Turkish squats, chest presses followed by bench presses, sandbag shoulder presses)
So, choose one or two exercises from the list, and practice them to the maximum. It's time for some really tough and hard work.
And if you can't, then go home!
The strength training program includes special approach to exercise, nutrition and work-rest. Strength in sports has always been of paramount importance. But without endurance, flexibility and the ability to coordinate the work of muscles, there is no sense in this strength. Therefore, it is important to combine the development of strength with work on other physical qualities.
Why develop strength
Not everyone from birth has at least average power data. Super strength is already a rarity, although natural heroes are still found today.
Let's pay attention to how the childhood of modern children goes, what they do, what kind of physical activity. We will see that compared to the times of 20 years ago, children began to move little: instead of street games, computer games appeared, sedentary entertainment replaces active ones by 90%.
In life, the need to develop strength appears not only among athletes, but also among ordinary people. If the body does not receive any physical activity, it degrades, no matter what anyone says.
It is especially important to work in the power direction for men. Let's see how many people today can lie under a 100 kg barbell and squeeze it out at least once? And how many people will sit down with their weight, how many kg can you lift off the floor and not get injured?
The average strength performance of people in the XXI century is much lower than in the twentieth. And to stay in good physical shape and look like a man, you need to do strength exercises. They are found in most sports.
A more extreme direction is powerlifting training. Athletes work with huge weights to show the maximum result in competitions. To date, the weights in such exercises as the bench press with a squat go over 400 kg.
An ordinary person does not need to set records equal to even half of the above weights. Next I will explain why.
Although, of course, in which mode to engage in - it's up to you. Either you go for personal records, or you limit yourself to “just being stronger than most.” By the way, health is much more preserved in the second option. Even added, I would say. But powerlifting is far from the safest sport. The superpower of famous athletes is the result of a titanic work of wear and tear in order to achieve the goal.
So, let's look at how to develop strength in yourself.
Risks in heavy work with weights
The main question is how to develop strength in yourself. The Internet is full of videos on how to increase strength indicators, where they will show you exercises for developing strength. But there are other videos in which people, doing the same exercises, tear their muscles. And these are not the worst consequences.
Muscle strength is a trainable thing, but “genetics”, nutrition, correct courses (if you choose professional sports, without it in any way).
Also remember that each person has a margin of safety. The rapid development of strength is fraught with the fact that one day something will not withstand - at best, there will be a stretch, in the case of moderate severity, a muscle rupture, and at worst, a rupture along with a bone fracture.
This is a very clear illustration of the fact that you should not rush to develop muscle strength. You need to overcome yourself slowly, carefully.
Proper technique protects against injury, but not completely. Muscle strength grows faster than tendon strength. Hence the risks.
Features of strength exercises
For strength training, exercises are performed a little differently than for mass gain.
Maximum strength is developed by doing basic exercises with heavy weight for 3-5 repetitions. You should not carry out approaches with the maximum weight for one time - this is a lot of stress on your body. Especially avoid this the first year of training until the muscles and bones adapt to your working weights.
By the way, if you work for the force. Get ready to "live" in the gym for a bit. After each approach, you will need a good rest of 3-5 minutes, or even more. Powerlifting training programs are designed for long sessions. For example, 2 hours of training.
Drink at least 1-2 liters of pure water a day.
Strength for health
For those who do not seek to lift the bar, but want to improve their health and master their own weight, the horizontal bar and bars will be quite enough for the body. In this case, no need training programs in powerlifting.
Muscle strength during such training will be average, but coupled with coordination, flexibility and endurance, this will give a very tangible effect in terms of physical development.
If there is a desire physical form and age will allow, you can always discover the world of iron and heavier weights. Then the question of how to pump up strength will be relevant, along with the concept of what maximum strength is.
And, in conclusion, I would like to say that success in difficult power types sports will greatly depend on the age and genetic aspects of the body: how strong the tendons are, how elastic the connective tissue is.
If you have decided to take up the body for the first time in 30 years of your life, it is natural that training will be more difficult than in more early age. The same is true at 40 with respect to 30.
However, it is rightly said that you can start at any age. It's just that every year the question "how to increase strength" changes to "how to maintain strength." Therefore, engage in your development without delay. Be patient and make progress.
Every experienced bodybuilder knows that muscle mass gain is due to cyclicity. This means when we increase our strength indicators, after which we move on to multi-repetitive exercises. This is done so that the muscles reach their peak shape. Then, again, there comes a period of increasing strength. In fact, that period is the most important in bodybuilding. Then a very simple question arises: “How to increase physical strength?”.
Back in the distant 50s, of the last century, the famous Joe Weider came up with the method of cyclic loading, it was about exercises according to the training scheme. A good athlete spends half of his training on developing physical strength. Only good strength indicators will help increase sports achivments every now and again. Of course, it is worth noting that after the power cycle there is increased hypertrophy. Her elevation is impressive.
If we consider strength training cycles from a mechanical point of view, we can see that strength training increases the secretion of growth hormone and insulin in the blood, while increasing the level of testosterone in the blood. With the simultaneous production of these hormones - anabolics, the priority of muscle growth increases. Of course, it is worth saying that if you use training aimed at the development of a large number growth hormone and testosterone, there will be no results as such. Our body can not adequately respond to such a large load. In most cases, such training leads to. How can one understand, under such conditions, about muscle growth out of the question.
Cycling in training is good because while we use some hormones, others, so to speak, rest. As a result of the training itself, it does not deplete hormonal metabolism. This feature allows us to progress. By the way, in order to increase physical strength, it is necessary to use barbells and dumbbells along with special simulators for the hall. For example, as shown in the picture.
Many are mistaken that it is enough to change the number of repetitions. The basis of this is the lifting range: 3-8 reps. Unfortunately, this is just another stereotype in bodybuilding. In fact, you are required to make drastic changes in physical activity.
Usually bodybuilders build up muscle groups separately. Many use this method to increase power characteristics. The main theory is that if you develop muscle groups separately, the amount of progress is guaranteed. This is one of the biggest mistakes. To develop strength, you need to teach the muscles to work together. In this place, the neuromuscular connection is included in the work, as well as the muscles - stabilizers. Your priority task is to teach muscle groups to perform heavy movements with joint efforts.
This technique provides for gradual development. The bottom line is that power does not lend itself to linear increase.
To increase physical strength, you can use the technique of two phases. Training should be done three times a week. The first workout will be strength training. The remaining two will carry a discharge character. On the first day you must use maximum weights, designed for 6-8 repetitions, but in the approach you should perform only 3 repetitions. The fact is that the development of strength does not involve working to failure. The number of repetitions in the approach should vary from 3 to 5 repetitions, depending on how you feel.
For the rest unloading days, then weight is used for 10-15 repetitions. According to such a program, you need to do 6 weeks, after which you switch to a standard bodybuilding training program designed for 3 weeks, after which you need to return to the cycle of increasing strength.
Of course, you can train well, giving all your best in training, observing all the necessary elements. But nutrition for gaining muscle mass and strength plays no less important role. So you need to eat properly.
