Do you know these 3 rules for strength training?
Strength training is such an incredible accomplishment. When you come right down to it, nobody is really making use of their muscles to the maximum. Since every man is only capable of firing on “4 cylinders” but then they act as if with a “V8 engine” (their muscular structure).
Your body actually keeps you from using all the strength of your muscles, as a safey mechanism. Your strength generally does not exceed 30% of your tendon structural strength. For instance, when people are electricuted their muscles often contract so hard that they break their bone structures.
If you will just go along with these three rules for extreme strength training, hence, you can turn out to be VERY MUCH stronger by learning how to “fire” more of your muscles and get them to contract harder with more pressure:
Rule No. 1: Give Attention To A Small Amount Of Full Body Exercises
Simply concentrate on a small amount of full body exercises. You have to train it entirely as a single unit in order for your whole body to be strong. And also, you gain optimum hormone stimulation by training your entire body this way. Best workouts are Squats, Deadlifts, Overhead Press, and the Bench Press.
Rule #2: Focus on High Resistance
To create strength your lifts have to be made with great resistance. This is achieved by lifting heavy weights (or performing bodyweight exercises with unfavorable weight distribution and poor control) and by greatly contracting (tensing) your muscles as you lift.
The purpose is to gain extra muscle fibers by:
1. Tightening up every muscle as firmly as possible during the course of the workout and…
2. During which, maintain intense pressure by lifting the weight as hasty as possible.
Rule #3: Focus on Multiple Sets of Low Reps
Since strength is a skill you can’t perform “sloppily”. Practice doesn’t make perfect, perfect practice makes perfect. Therefore, you have to learn being strong. Every rep should be made as entirely as possile (in line with the above guidelines). Maintain the reps at a low level so that you can remain mentally focused. In the same way, this will keep you from getting weary and sloppy.
To sum it all up: Lift as heavy as possible. As often as possible. While staying as fresh as possible.