Muscle Strength Training

Nowadays, it is widely accepted that muscle strength training is the most important factor for building solid muscle, lose fat, increase endurance and in general promote good health.

Before we start, let us define strength training. It is the exercise method in which we increase or maximize our physical strength. It is divided in two subcategories:

a) Strength Training and Muscle Build

b) Strength Training without Body-weight Increase

Lets us start from the second category. Strength training without body-weight increase is referred to athletes who use strength to accomplish their goals. They increase their strength through their sport activity without adding a remarkable amount of weight to their bodies. For example, bikers, swimmers hikers, footballers etch are exercising to increase their strength, but only as a mean to achieve their goals.

On the other hand, strength in weight lifting and bodybuilding is obtained through mass adding and muscle-building. Strength training in bodybuilding is most of the time a part of an annual periodic schedule.

Another question would be why is strength so important? Here are a few reasons:

1) Increased Endurance

It has been scientifically proven that strength training increases endurance. Better endurance means longer quality workouts, which is what we all aim for.

2) More Muscle

Being stronger means lifting more and lifting more simply means more muscle. Those two factors are closely related. Developing strength inevitably leads to adding more lean muscle.

3) Strength Builds Self-Confidence

When you are physically strong you will also feel mentally strong. Stronger people are much more self-confident and self-discipline and this helps achieving their goals much easier.

4) Losing Fat

I left the best for last. What many people aren't aware of is that working on your strength is the best way to lose fat! It helps increase your metabolism and therefore lose weight easier.

After pinpointing some of the benefits of muscle strength training, let us see how we can build up our strength:

a) Try Reaching your Limits

Give your strength an extra boost by performing one or two reps more than you normally do.

b) More Reps Less Weight

This is the best training method to increase your strength. Keep your rep range at 10 to 12 and the weight load at 70% of your maximum lift.

c) More Speed

Perform the exercises quicker in order to involve more muscle fibers for the movement. More muscle fibers involvement ultimately leads to strength increase.

Muscle strength training is obligatory for any athlete regardless of the sport activity he is into. It is the basic element for any muscle or physique development.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Functional Strength Training - Try Something New

You may have heard me talk about functional (or practical) strength. Functional strength is used a lot by athletes who want to get rather strong in a particular aspect of their sport. For example I do Judo so I need a good strong grip. To do this I climb a rope, do a lot of Deadlifts and chin ups. These exercises not only strengthen my hands but also strengthen my back, biceps and abs.

In this report I'm going to talk about what functional strength is, what exercises are functional how you can learn more about it.

What is functional strength?
Functional strength is strength that you can use in everyday activities. For example what good is a rugby player who can bench press 200kg but cannot fend off a tackle? Functional strength training is being able to use that 200kg bench press and converting it into being able to fend off a tackle.

Another example of functional strength is a mother holding a baby in her arms for hours on end. You cannot convert this type of movement into a bench press or leg press movement, it is purely functional.

Gymnasts are a perfect example of functional strength. They can hold themselves on the rings and display awesome feats of strength but get them in the gym and they are nowhere near as strong as they look. This is purely because they are using their strength and co-ordination in a way that is practical for their sport and their needs.

What exercises are functional?
There are two types of exercises: Isolation and Compound movements. Isolation exercises work one or maybe two muscles at a time for eg: bicep curls, Pec Flyes, tricep kickbacks etc.

Compound movements are techniques that work between 2 and 6 muscles these are the bench presses, shoulder presses, squats, deadlifts etc.

I classify functional exercises as exercises that work the whole body. Exercises such as deadlifts, deep squats, standing SA shoulder press, carrying sandbags, sledgehammer work, keg lifts, pushing cars, rope climbing, tyre pulling, medicine ball throws, power cleans, power snatch, towel chin-ups etc. All of these exercises work and involve the whole body resulting in a full body conditioning and muscle co-ordination.

So if you want to do something different with your training instead of a boring bodybuilding program full of isolation exercises try doing a full body workout using practical exercises. Exercises and challenges such as:
- Hold onto a 25kg weight plate for 30 minutes without putting it down
- Try pushing a car round a car park for 20 minutes
- Carry a 20kg-boxing bag round the block.
- Attach a rope to a car tyre and pull it along hand over hand or bear crawl with it
- Piggyback a friend up a mountain
- Do 60 reps of body weight power cleans with 10 sec break in between each rep
- Row on a rowing machine superset with box jumps
- Do 30 reps of BW on squats superset with 1000m rowing
- Use kettle bells

Training for functional strength is great fun because you are doing something different besides a bench press and bicep curl. You are using your entire body to lift, pull and push all sorts of things, which requires massive amounts of muscle involvement and co-ordination.
If you participate in any physical activity like being a gardener, mowing lawns, playing rugby, Judo, wrestling etc you will feel the difference in not only strength but conditioning to.

I highly recommend functional strength training to anyone for the simple fact that it's fun, different, targets and uses the whole body - something that everyone needs.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article

Training Methods for Strength and Muscle Gain

In previous articles, we described various training methods that helped you succeed and reach the targets you have set. The method we will be showing to you in this article is one of my favorites and is guaranteed to make you stronger and bigger in a relatively short time frame. Just a few weeks later you will start noticing some benefits in both strength and mass.

It is a training method called 21 or its alternative variation called 28. The concept is to perform the same exercise in three or four different ways. So, how exactly is this training method being carried out?

Let us say that biceps are scheduled in our today's workout. Starting with the 21 variation of the method, you grab a curl bar and do six regular reps. Continue by doing another six reps only this time you do the motion from the middle and up to the top and you complete the exercise by doing another six from the lowest point up to the middle of the motion range. It is important not to rest between the different moves.

The muscle burn and the feeling of your muscles being on the verge of exploding is unique! You can apply this method to all exercises in every muscle group that you train. Go easy on the weights at the beginning until you have adjusted properly and you have learned the technique. It is also important not to cheat. If you feel that you cannot complete the exercise, then consider reducing the weights or the reps.

The 28 variation of this great strength training method is actually the same as the 21 plus an extra set of reps that are being performed slowly. After completing the six regular reps, continue performing six reps extra slow and then do the upper half and the down half movement. The aim of this extreme training method is to give your muscular system a shock that will trigger the muscle growth procedure. As to the question how long to stick with this program, I would suggest 10 weeks max in order to avoid muscle adaptation.

Do not forget that even the best workout plans need to be combined with proper nutrition, supplementation and recovery time in order to give you 100% percent results. Patience and persistence are also two factors that are necessary while you work hard in the gym.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Tips For Improving Bench Press Strength That Will Let You Bench The Kind Of Weight Others Dream Of

The bench press is by far the most popular exercise in the gym and the standard by which many judge their own strength and the strength of others. It is also one the exercises that can be hard to excel at and plateaus at certain weights are hard to break through. The article below is going to go over a few points that will help get stronger at bench pressing

Eat Right To Grow and Get Stronger

All the lifting in the world is not going to give you any gains in strength or muscle if you are not feeding your body with the nutrients it needs to build new muscle tissue. This means that you must eat at least 1 1/2 grams of protein for every pound of body weight you have. You must also eat 1-2 grams of complex carbohydrates per pound of body weight as well. Keep in mind these amounts are just starting points and your body may need more or less so adjust them to fit your needs.

Rest Well Between Your Workouts

Most people do not realize this but the muscle growth actually occurs after you are done with your workouts and your body begins to recover not during the lifting periods. During these periods of growth your body will repair the damage you did while lifting the weights so make sure to sleep at least 7-8 hours every night and take a day off after 2 days of working out. To jump start your recovery when you are done with your workouts make sure you eat a protein filled snack!

Start Strengthening Your Supporting Muscles

The bench press involves more than just your chest muscles, your front deltoids, triceps are directly involved as well and almost every other upper body muscle you have is helping to stabilize and balance the weight. So make sure that you are working to get stronger shoulders and triceps as these will help you push heavier weights. But when going for more strength in the triceps and shoulders make sure you use compound movements that will let you move heavier weights as opposed to isolating shaping exercises.

Good Exercises To Build Shoulder Strength

Front Barbell PressSeated Dumbbell PressUpright Rows

Exercises To Build Strong Tricep Muscles

DipsClose Grip Bench PressesEz Bar Extensions

Use Varying Rep Ranges To Shock your Body

The biggest mistake that most guys make when trying to get stronger bench pressing is they only lift heavy weights and never venture into the higher rep range. While it is true the heavier weights will develop strength faster you muscles have fibers that only respond to higher rep training and not stimulating them is costing you both size and strength. I like to switch off to higher reps every few workout sessions just to keep things growing and keep my body confused!

You Also Need The Right Bench Press Routine To Follow

Once you have your diet and rest habits developed a good Bench Press Program that is custom tailored to you will give you that final edge you need to push the really heavy weight! One such program is called Critical Bench 2.0 and a full review can be found on my blog at http://www.getmusclemassfast.com/

Original article