If you never before focused on building your strength, here are some reasons you should do it for:
- Lifting heavy objects. Yes, as crude as it sounds, increasing strength helps this activity a lot. From lifting weights in the gym to moving furniture, bringing that grocery bag with ease, being able to pull your own weight and so on.
- Your muscles become more resilient, thus reducing the problems you might have with them in later stages of your life.
- Minimize the risk of osteoporosis, back injuries and pains, reducing blood pressure and the overall effort you need to all kind of heavy lifting activities.
Quick note – gaining strength is not the same as getting bulked up with muscle. There are lot small guys that pack enormous amounts of strength (most martial art guys) that many bigger guys out there lack. Getting more strong certainly helps building muscle.
Here is the list of the top exercises to gain more strength. Apply extra weight to every one of them (discs, dumbbells):
* Squats – this one includes almost all your muscles and joints in your body.
* Crunches – the focus in this one is in your abdominal muscles
* Dumbbell press – increases the strength in your frontal chest
* Leg curl – gives a strength boost on your legs and mostly on your hamstring
* Pull ups – increases the strength of your back muscles
* Shoulder rotation – the warmup of many wrestle guys. Rotate your shoulders as you make a warm up, this time holding some light dumbbells.
Those are the most common exercises. You probably have some of them in your training routine and you can include few more.
Most type of sets require very few number of reps with a lot of weight. Be sure to warm up well before jumping to those. Regular numbers vary between 4 and 6, probably up to 8 for the Leg curl. The rest between sets should be around minute.
If the rest seems too long for you, then you did not exercise with that much weight. The ideal weight is when you barely make the last rep.
Doing strength gain training drains you on the spot but don't took your energy for the rest of the day. Controversially it can actually energize you if done in the morning rather than a cardio training for example which might need several hours to get you back with energy.
Very curious fact is many big guys cannot support their own weight. If you go to the gym and watch who gives the most pull ups, that will be very few guys and almost none of them the bulky one. Having the ability to work with our own weight shows ultimate strength and gives you that feeling of control of yourself.
If you want to gain strength and build muscle at the same time
click here. Customize your program for you and educate yourself on the subject. Don't be the guy that quits when he sees no results. Go here for more details:
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