Strength is the foundation of any training. It does not count on what sport you exercise or if you only go to the spa to get further muscle mass, if you do not work on strength you’ll stay stagnant and you won’t get the results you’re looking for. To strength train you should forget about the high rep sets and concentrate on lifting your outside, although you shouldn’t limit yourself to perfecting your record every day. For this reason, We’re going to educate you on how to do strength training.
Steps to follow
Step: 1
As usual, the first thing you need is a solid base to start from. For this reason, for the first many weeks, we recommend the 5×5 system, one of the easiest strength routines to follow. Its own name reveals how it works in five series of five reiterations. It’s generally made up of three exercises, the bench press, the syllables, and the deadlift, although you can add others similar to the standing military press.
To do syllables, simply load the bar on your shoulders and lower, bending your legs, to form a 90-degree angle. Control the descent, go up and try to keep your reverse straight and your heels on the ground.
The deadlift consists of lifting the bar from the bottom to the midriff by slightly bending the knees. formerly again, the reverse should be straight.
The bench press is one of the best-known spa exercises. Lying on your reverse on the bench, you should be suitable to lower the bar to your basket and come back over to the starting position, arms completely extended.
The military press is an analogous exercise that’s done standing up. You should be suitable to raise the bar from your shoulders above your head, with your arms completely extended. It can be done in front or before.
Step: 2
A more advanced strength training system is the 5/3/1 system constructed by Jim Wendler, which, as in the former case, is grounded on the bench press, thickset, deadlift, and military press. It’s divided into cycles of four weeks, three of lading and one of lowering; we can train three or four days a week, fastening each day on a specific exercise, and start working by calculating the weight with 90 of our outside. This system is veritably effective, although it takes tolerance and starts with kindly light weights.
Step: 3
In the first week, we will do three sets of five reiterations at 65, 75, and 85 of our capacity. In the last series, the ideal is to try to do as numerous reiterations as you can. In the alternate week do three sets of three reiterations at 70, 80, and 90 independently. formerly again, outstretch the last set to the maximum reps possible. In the third week do a series of five reiterations at 75, one of three at 85 and the final, all the reiterations you can at 95.
We finish with the fourth week, the one of descent, you must do three series of five reiterations at 40, 50, and 60 independently. In this case, it’s veritably important that you admire the five reiterations of the last series to arrive rested for the new cycle. You should add about 5 kg to your maximum weight for syllables and deadlifts, and 2.5 kg to your bench press and standing military press. As you complete cycles, you’ll notice how you gain strength.
Step: 4
In addition to carrying out this strength training, it’ll be important that in order to achieve the anticipated results in lower time, you put into practice the advice that we give you in the composition How to increase muscle mass snappily and How to eat to make muscle mass.
still, we recommend that you enter our Fitness order If you want to read further papers analogous to How to do strength training.
Tips
- Before you start training, warm up well. Jumping into combat will help get your heart rate over.
- Rest enough between series and series. Two or three twinkles are generally enough.
- Admire the weights. Strength training doesn’t have immediate goods, and you have to increase weight little by little.
- Do not strength train further than two days in a row. You can injure yourself.
- Pay attention to fashion. As you gain weight, it becomes more important to complete sets and avoid injury.
- Don’t forget to complete the training with reciprocal exercises similar to dips, pull-ups, presses, leg raises, good morning, or abs.
