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.
Your body actually keeps you from using all the strength of your muscles, as a safey mechanism. Your strength generally does not exceed 30% of your tendon structural strength. For instance, when people are electricuted their muscles often contract so hard that they break 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:
First Rule: Concentrate On A Limited Full Body Exercises
Only focus on a few, full body exercises. You want your whole body to be strong, so you must train it all as one unit. Plus, you get optimal hormone stimulation by training your whole body this way. Squats, Deadlifts, Overhead Press, and the Bench Press fit the bill.
Second Rule: Give Attention To High Resistance
To build strength your lifts must be done with high resistance. This is done by lifting heavy weights (or doing bodyweight exercises with unfavorable weight distribution and poor leverage) and by maximally contracting (tensing) your muscles as you lift.
The goal is to obtain additional muscle fibers by:
1. Pressuring each muscle as hard as possible during the exercise and...
2. At the same time sustaining high tension lifting the weight as rapid as possible.
Rule #3: Focus on Multiple Sets of Low Reps
Because strength is a skill you can't go through it "sloppily." Practice doesn't make perfect, perfect practice makes perfect. Thus, you should practice being strong. All rep must be completed as utterly as possible (as stated by the above guidelines). Sustain the reps down so that you can stay mentally focused. Likewise, this will prevent you from getting exhausted and sloppy.
To sum it all up: Lift as heavy as possible. As often as possible. While staying as fresh as possible. - 16752
Your body actually keeps you from using all the strength of your muscles, as a safey mechanism. Your strength generally does not exceed 30% of your tendon structural strength. For instance, when people are electricuted their muscles often contract so hard that they break 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:
First Rule: Concentrate On A Limited Full Body Exercises
Only focus on a few, full body exercises. You want your whole body to be strong, so you must train it all as one unit. Plus, you get optimal hormone stimulation by training your whole body this way. Squats, Deadlifts, Overhead Press, and the Bench Press fit the bill.
Second Rule: Give Attention To High Resistance
To build strength your lifts must be done with high resistance. This is done by lifting heavy weights (or doing bodyweight exercises with unfavorable weight distribution and poor leverage) and by maximally contracting (tensing) your muscles as you lift.
The goal is to obtain additional muscle fibers by:
1. Pressuring each muscle as hard as possible during the exercise and...
2. At the same time sustaining high tension lifting the weight as rapid as possible.
Rule #3: Focus on Multiple Sets of Low Reps
Because strength is a skill you can't go through it "sloppily." Practice doesn't make perfect, perfect practice makes perfect. Thus, you should practice being strong. All rep must be completed as utterly as possible (as stated by the above guidelines). Sustain the reps down so that you can stay mentally focused. Likewise, this will prevent you from getting exhausted and sloppy.
To sum it all up: Lift as heavy as possible. As often as possible. While staying as fresh as possible. - 16752
About the Author:
About the author: Caleb Lee knows a lot about building muscle. His website will show you how to build muscle fast.
