Building strength is easier than you think. We sometimes overthink the simplest things in life. Many of us have questions like, “How can I increase my strength?” or “Why can’t I get stronger?” I am here to show you 5 examples of strength training and different ways to get stronger fast on every exercise.
Before we dive into the techniques, let us first talk about how our body gets stronger. As you may already know, our body adapts to whatever stress we place on it. No matter what kind of stress it is, whether it is good or bad our body adapts to it. With that said, if you are looking to be more of an endurance athlete you would need to be doing endurance type training, if you are looking to be a triathlete you would need to train like a triathlete, and if you are looking to get stronger you would need to be doing strength exercises.
What is strength training?
Strength training is a resistance-based training designed to recruit muscles against external force. Resistance training can be done using machines, bands, bodyweight, free weights like barbells, dumbbells.
Techniques to improve strength
Increasing time under tension by slowing down the movement of an exercise. Ex. 3 seconds down, 2 second pause, 3 seconds up.
Increasing the intensity of the workout by adding weight to an exercise. Ex. Adding 2.5-10lbs per set, day, or week to each movement
Eccentric Strength Training
Slowing down the eccentric phase of the workout to challenge the muscle, reduce risk of injury, & faster gains. Eccentric training allows you to safely train with heavier loads. Ex. Lowering deadlift for 5 seconds or lowering into the squat position with load.
Paused/ Isometric Strength Training
Paused Front Squats
Holding a position allows an athlete or individual to be familiar with the position they are to improve movement quality. This is done with lighter weight. Ex. 3-5 second paused squats at different spots of the squat like at the bottom, middle, or quarter way up.
Full control allows proper recruitment of the muscles needed to stabilize and engage the movement being done. This can be done by implementing 3 of the techniques mentioned above (Tempo, Eccentric & Pause)
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