Tag Archives: strength building strategies

Build More Strength With These Strategies

18 Mar

superman[1]Here’s a nice article from Men’s Health titled, 5 New Rules of Super Strength.  The five training “secrets” discussed in the article echo our training philosophy at Athletic Performance Training Center.

Getting stronger means not only working hard, but also working smart.  These five strategies can help any athlete take his or her training — and results — to the next level.

  1. Fuel your body with fat.  High-quality fats are a more efficient source of energy than carbs.  (please see, Fat is not the Enemy)
  2. Quality trumps quantity.  A longer workout is not necessarily a better workout.  Keep your intensity level high by minimizing rest intervals and using supersets (we favor agonist-antagonist paired sets).
  3. Learn to react faster.  The ability to react and respond quickly can be a game-changer, and can be developed and improved with practice.
  4. Add contrast training.  As stated above, high intensity workouts are best.  Follow a strength exercise with an explosive movement (e.g., perform a set of squats, immediately followed by a set of squat jumps) to recruit more motor neurons and trigger a surge of muscle-building hormones.
  5. Finish fast.  You won’t build fast muscle-memory by moving slowly.  Finish your workout with speed work.

Get STRONGER, Get FASTER!

Your thoughts?

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Lift Heavier Weights to Get Stronger

12 Jan

bench-press[1]If you want to build strength, you’ve got to tax your muscles, connective tissue, and bones.  Incrementally challenging yourself in the weight room is the most important stimulus for building muscle and strength.

Lifting the same amount of weight, every workout, won’t make you stronger.  It’s necessary to gradually increase your loads, as you progress, in order to strengthen your muscles and prepare them to handle heavier weights, over time.

You shouldn’t be able to complete the last few repetitions of your final set as easily as the first few reps.  It should be difficult to finish those last few reps, while maintaining good form and technique.

As you adapt to the training load and repetitions, it’s important to have a progression strategy.  Advancing exercise loads ensures that improvements will continue over time.  It’s also important for you to keep track of your progress and chart each workout.

A conservative method that can be used to increase your training load is called the 2-for-2 rule.  If you can perform two or more repetitions over your assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.  (Baechle, T. and Earle, R.; Essentials of Strength Training and Conditioning)

The quantity of load increases, when progression is warranted, should generally be about 2.5-10%.

Get STRONGER, Get FASTER!

Your thoughts?

Build More Strength With These Strategies

8 Oct

superman[1]Here’s a nice article from Men’s Health titled, 5 New Rules of Super Strength.  The five training “secrets” discussed in the article echo our training philosophy at Athletic Performance Training Center.

Getting stronger means not only working hard, but also working smart.  These five strategies can help any athlete take his or her training — and results — to the next level.

  1. Fuel your body with fat.  High-quality fats are a more efficient source of energy than carbs.  (please see, Fat is not the Enemy)
  2. Quality trumps quantity.  A longer workout is not necessarily a better workout.  Keep your intensity level high by minimizing rest intervals and using supersets (we favor agonist-antagonist paired sets).
  3. Learn to react faster.  The ability to react and respond quickly can be a game-changer, and can be developed and improved with practice.
  4. Add contrast training.  As stated above, high intensity workouts are best.  Follow a strength exercise with an explosive movement (e.g., perform a set of squats, immediately followed by a set of squat jumps) to recruit more motor neurons and trigger a surge of muscle-building hormones.
  5. Finish fast.  You won’t build fast muscle-memory by moving slowly.  Finish your workout with speed work.

Get STRONGER, Get FASTER!

Your thoughts?

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