Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength,anaerobic endurance and the size of skeleton muscles.
Before performing any strength training workout you should know how to properly perform as if not performed in the proper way its meant to be , the workout will not benefit your body instead the chances of harming yourself and the harm can be permanent. So you really need to know understand the proper way of performing the workout to stay fit and get the desired built.
Many men also take up weight training to improve their physical attractiveness that is broad shoulders and narrow waist and this type of body can be achieved with strength training but only if you are training in a right and proper way. No knowledge of "how to perform it" can be very bad for your body posture.
When it comes to building strength there are 2 rules : lift heavy and use multijoint lifts with great technique. There are hundreds of exercises that can help you get bigger and stronger but if you are limited of time or equipment , there are four monster lifts with the help of which you can make your whole body stronger.8
Your body is comprised of muscles that help you push and pull , you have to work all to maximize strength. For the upper body you can perform the king of lifts : squat and you can couple it with deadlift and the upper body training is complete. For the lower body you can perform bench press and couple it with barbell row.
Shoot for 5-8 reps and 3-5 sets per exercise and you should be performing enough weight that can take you too near failure in each set. When performing strength training a bit more rest is recommended. Aim for 2-3 minutes rest between sets and increase the weight if you are having an easy time getting to 8 reps on each set. All big strength lifts should come early in your workout routine if you are using them with conjuction with other lifts for a specific muscle group. If you build your program around the following major lifts you can minimize the use of finishing exercises for your arms,calves and abdominals.
So if strength is your aim in the gym , try to perform all four major lifts atleast twice a week so you have 3-4 days in between for maximal strength. Try the following full body workout twice a week for a month or as needed and see the strength in you.
Exercise sets reps
Squat 5 6
Deadlift 4 6
Barbell row 5 6
Bench press 5 6
Triceps pressdown 3 8
Barbell curl 3 8
Calf raise 3 8
Before performing any strength training workout you should know how to properly perform as if not performed in the proper way its meant to be , the workout will not benefit your body instead the chances of harming yourself and the harm can be permanent. So you really need to know understand the proper way of performing the workout to stay fit and get the desired built.
Many men also take up weight training to improve their physical attractiveness that is broad shoulders and narrow waist and this type of body can be achieved with strength training but only if you are training in a right and proper way. No knowledge of "how to perform it" can be very bad for your body posture.
When it comes to building strength there are 2 rules : lift heavy and use multijoint lifts with great technique. There are hundreds of exercises that can help you get bigger and stronger but if you are limited of time or equipment , there are four monster lifts with the help of which you can make your whole body stronger.8
Your body is comprised of muscles that help you push and pull , you have to work all to maximize strength. For the upper body you can perform the king of lifts : squat and you can couple it with deadlift and the upper body training is complete. For the lower body you can perform bench press and couple it with barbell row.
Shoot for 5-8 reps and 3-5 sets per exercise and you should be performing enough weight that can take you too near failure in each set. When performing strength training a bit more rest is recommended. Aim for 2-3 minutes rest between sets and increase the weight if you are having an easy time getting to 8 reps on each set. All big strength lifts should come early in your workout routine if you are using them with conjuction with other lifts for a specific muscle group. If you build your program around the following major lifts you can minimize the use of finishing exercises for your arms,calves and abdominals.
So if strength is your aim in the gym , try to perform all four major lifts atleast twice a week so you have 3-4 days in between for maximal strength. Try the following full body workout twice a week for a month or as needed and see the strength in you.
Exercise sets reps
Squat 5 6
Deadlift 4 6
Barbell row 5 6
Bench press 5 6
Triceps pressdown 3 8
Barbell curl 3 8
Calf raise 3 8
