January 26, 2008
Topic:
Developing functional Strength
In general most people aren’t as interested in developing strength in the gym as they are the cosmetic side and that’s fine but by developing strength, especially through functional exercises, you can reduce injury and increase muscle mass as well. Here are some tips to make your muscles as strong as they look.
1. Lift heavier weight - This is, of course, obvious. If you want to build strength you have to lift heavier but it’s not just for strength. Recent studies have shown that those who have lifted weights regularly for over two years might have to lift heavy to keep seeing results. Try the 5x5 or the 5 sets of 5 reps, the low rep range allows for you to lift heavier weights than you’re used to. This is not for everyone but if you have been working out for a while and you’ve hit a plateau this will work.
2. The ultimate exercise – The dead lift is considered by many strength coaches as the best exercise in existence. Why? Because it works the whole body and it’s functional. How many times have you hurt yourself trying to pick a box up off the floor? This exercise teaches good habits and how to use your legs when you lift things. Start with 3 sets of 10 reps and after and only after you get proficient in the movement you can lift heavier weights with lower reps.
3. Strength is a skill - Strength is a neural skill that can be developed by anyone, no matter what the age. Even if you’re older and don’t have the hormonal advantages of the young doesn’t mean you can’t get strong. Strength has little to do with muscle. Lifting heavy weights will train your body to fire more motor units and use the muscle you already have more efficiently and it will make moving, house and yard work much more enjoyable.
Question from viewers:
Kevin
Do you take any kind of supplements, Like vitamins, proteins drinks, etc. along with your diet and exercise.
Jaron
I lift weights a lot but my arms never seem to get any bigger. Is there something else I should try?
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