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.
In fact, your body keeps you from making use of all the strength of your muscles, for protection. Your strength normally does not go beyond 30% of your tendon structural strength. For example, when people are electricuted their muscles regularly contract so hard as much as they fracture their bone structures.
That said, you can become MUCH stronger by learning how to "fire" more of your muscles and get them to contract harder and with more tension. if you follow these three rules for maximum 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 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 purpose is to gain extra muscle fibers by:
1. Tensing every muscle as hard as possible throughout 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 practice "sloppily". Practice doesn't make perfect, perfect practice makes perfect. So you must practice being strong. Each rep must be done as perfectly as possible (according to the above guidelines). Keep the reps low so you can stay mentally focused. Also, this will keep you from getting fatigued and getting sloppy. Avoid muscle failure.
Therefore, lift heavy things as possible. While keeping fresh as possible. - 15255
In fact, your body keeps you from making use of all the strength of your muscles, for protection. Your strength normally does not go beyond 30% of your tendon structural strength. For example, when people are electricuted their muscles regularly contract so hard as much as they fracture their bone structures.
That said, you can become MUCH stronger by learning how to "fire" more of your muscles and get them to contract harder and with more tension. if you follow these three rules for maximum 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 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 purpose is to gain extra muscle fibers by:
1. Tensing every muscle as hard as possible throughout 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 practice "sloppily". Practice doesn't make perfect, perfect practice makes perfect. So you must practice being strong. Each rep must be done as perfectly as possible (according to the above guidelines). Keep the reps low so you can stay mentally focused. Also, this will keep you from getting fatigued and getting sloppy. Avoid muscle failure.
Therefore, lift heavy things as possible. While keeping fresh as possible. - 15255
