Strength training

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One of my favorite styles of training out of all the ones I know has to be maximum strength training. It’s a lot of fun, you lift heavy weights (with proper form!), and you can see some big strength increases from it in less than 5 training sessions.  How you might ask? Well lets scroll down and find out!

 

There are a lot of great general reasons to lift heavy weights in the gym. You can increase your quality of life by becoming more injury resistant.  It can make work easier, maybe your training for an event or maybe you just want to lift heavy. But whatever your reason may be; it always helps to learn some science basics about the kind of training you are doing.

 

This kind of training involves multi joint movements which can help speed up a workout through the recruitment of multiple muscles. The movements usually done are from angles that make up essential movements like pushing, pulling, hip hinge and any other movements essentially for the multitude of daily tasks.

 

Another nice thing about strength training is that your cartilage, muscles, tendons, and ligaments will adapt and strengthen to help you  support the heavier loads. This can go a ways towards injury prevention. Finally, as you get older you will start to lose muscles mass and strength on a yearly basis (unless you are exercising regularly) and maintaining strength and muscle mass can go towards maintaining your physical independence.

 

What is it?

Maximum strength training is a form of resistance training where you are lifting on average 85% or higher of your 1 repetition max. Sometimes less if you are just getting into this type of training or you are easing your way into it. You are usually doing around 2-5 exercises per workout and they are multi joint exercises done for on average 3-5 sets per exercise. The rest times can be fairly long since this is a pretty strenuous form of working out.

 

So a basic program might look like this

Exercises would include squats, deadlifts, flat bench chest press, bent over rows, and calf raises

3 sets for all exercises, 5 repetitions for all, 2-3 minutes of rest (take more if needed), and the speed for the lifts would be explosive.

Core exercises would possibly include planks, stability ball crunches, and cable twists.

3 sets for the core exercises, 10 repetitions for each, take 30-90s of rest and use a moderate tempo.

 Of course this doesn't include a warm up or cool down. Though as you can see it’s not terribly difficult to set up a starter resistance training program and it can get pretty interesting to set up a program in full. But now you know how to design a basic strength template!

 

Happy lifting!

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