Strength development requires special skills, learn 10 important rules 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 that stronger muscles allow you to lift heavier ones, which causes an increase in muscle volume.
To solve the problem of how to develop grip strength and take your strength training to the next level, remember the 10 most important rules for developing strength.
1.Warm up and stretch first
Arriving at the gym, many are already mentally wound up and ready to take 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 begin with, warm up the muscles on an exercise bike or orbitrek, so you prepare your muscle fibers and joints for 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, this 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 your 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 isolated exercises at the beginning of the workout, 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 an approach for 3-4 repetitions with heavy weight, making subsequent approaches with less weight, squeezes the weight much faster, this puts a new load on the muscles, which means strength and volume increase.
4. Fewer reps, more sets
The usual training aimed at muscle hypertrophy involves performing 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 exhaust the muscle with a large number of repetitions, this is the way to achieve peak strength development. 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 area of the body, this is achieved by studying the correct movement technique.
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.