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Strength training, learn all the secrets!
Table of Contents
1. Strength training? What's it supposed to look like?
It affects building other motor traits like power or speed. Strength training should include multi-stage, complex exercises. They have a very large effect on the body. The second thing is learning the right exercise technique. When we start the strength-building adventure, let's focus on doing more exercise every week. Once we learn, we shouldn't put on a lot of weight or do every set until we're completely exhausted.2. The intensity
Bompa, in his book Periodization training for sports, writes that we can build strength not only above 85% of maximum weight. Significant increases in strength will be achieved by applying a weight above 70% of maximum load.3. It's the volume
So the point is, for example, when we put 80% of 1 RM per seating, we need to know how many repetitions or series we can do with it. Simply put, we can say that's the number of repetitions we do with a given weight. For example, to get a positive body adaptation, at 80% 1 RM we can make 4 sets of 4 repetitions.4. The frequency
The Texas Method program includes sitting three times a week, with one day being lighter. This means that the only thing that changes from training to training is the number of pounds per stand. If we don't put too much effort on ourselves, in about two to three days we'll be able to lift more. It can take up to a few months. Completing training to exercise is no longer possible. Advanced people are already very focused on a specific sport. They often wait many weeks or months to put a few pounds into their nerves.5. Is it like having a good warm-up before strength training?
For example, a heating series up to 100 kg may look like this: 20 × 10 repetitions, 40 × 7 repetition, 60 × 5 repetition and 80 × 3 repetition; 100 × 1 repetition. For those who lift little, there will be fewer, while the advanced have many more. The appropriate heating should last up to 15 minutes and include: A body temperature rise, e.g. running/ergometer; B stimulation of the central nervous system, e., dynamic/squeeze on the curve; C activation of more important muscle groups, such as the muscles from the shoulders to the back of the head (e.g., pulse) to the shoulder (m) and the lower leg (e.,g. lower leg) and lower leg; E weight rise, for example, in the upper leg and lower legs; E weight reduction, for instance, and E body weight rise.6. Is it even like doing strength training without equipment?
To lift heavy loads, we need a fairly large external load. Until we are able to load our bodies properly, there will be an adaptation. We can form the force using 3 main methods: the maximum load method, load above 90% 1 RM; repeat method, we do the maximum number of repetitions without losing the correct technique in the series. The dynamic method, the work at a load of 4070% 1 RM is done in a dynamic way.7. Is this even strength training at home what we're gonna need?
We use tools like a backpack, a treadmill, a rubber band, chairs, scrapers, a stick, and we train four times a week.8. Strength training for beginners
Ladies, if they're struggling, they gain 1.5 kg, especially in upper body exercises. I recommend the Starting Strength program created by M. We add 2.5 kg for each workout. Unfortunately, not every gym has 0.75 kg plates. Rippetoe. We train three times a week alternately at equal intervals.9. Effective power trials training for the mid-advanced
Rippetoe. How do we pick up weight? If we're doing something else, we'll safely pick up about 77% of 1 RM. The rest is about 2 minutes. But they have to be less stressful for the body. But when it's impossible to do 5 repetitions on a Friday, we go from 1 series on a 5 repetition to 2 series on 3 repetitions, and then we go on. And then we can change the method.10. Is fasting a good option?
If you can't afford to eat breakfast, make sure you have a proper dinner the day before. It's going to fill it up with muscle and liver glycogen, which will give you more energy to work out. As you can see above, there are many ways to build strength. Remember not to overload yourself and make sure your technique allows you to build up strength safely. Some people will feel good, but others won't. It has to be high in protein, carbohydrates, and fat. If your goal is to reduce fat, you shouldn't build strength unless you're a beginner.
