September 27, 2008
Topic:
Real Strength Training
Many people are not only interested in looking better but being functionally stronger. If real strength is something you want, you might have to alter your fitness program a little. Where going to go over some things that will help today.
Lift heavy - This is obvious. If you want to be stronger, doing high rep exercises with lighter weight can build endurance and some muscle, but will do very little for strength. Why? Strength has less to do with building more muscle and more to do with more efficient neural recruitment of the muscle you do have. Start experimenting in the 6 rep range which will allow you to lift much heavier.
Use functional exercises – When you’re in the garden digging or playing basketball with your friends on the weekend you don’t use your muscles in isolation. Teaching your muscles to work together is essential for real world strength. Lunges, Squats, shoulder press, push-ups. These are great strength builders.
Train your weakness - I always get onto to big strong weightlifters who can bench press a truck but get out of breath tying their shoes telling them they need to do more cardio. But there’s a flip side. Many people can run like a deer but are small, frail and weak. It’s important for all of us to train our weaknesses. Focusing on strength for a month or two might be just what you need.
Question from viewers:
Mark
What's the best way to use the ab ball? I've seen a lot of exercises.
Jon
Do I really need 1 gram of protein per pound of bodyweight if I lift heavy?
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