Posted By
Caleb Lee on November 9, 2008 @ 7:22 am
by Caleb Lee
Power comes from strength training. At the end of the day, every Tom, Dick, and Harry is walking around with a “V8 engine” (their muscle system) though barely firing on “4 cylinders” - not even a single person is truly utilizing their muscles to the extreme.
In fact, your body keeps you from making use of all the strength of your muscles, for protection.
Your strength normally does not go beyond 30% of your tendon structural strength. For example, when people are electricuted their muscles regularly contract so hard as much as they fracture their bone structures.
For this reason, you can become A LOT stronger by learning how to “fire” more of your muscles and get them to tighten harder with more tension…
if you just stick to these three rules for all-out strength training:
Rule #1: Focus On A Few Full Body Exercises
Only focus on a few, full body exercises.
You want your whole body to be strong, so you must train it all as one unit. Plus, you get optimal hormone stimulation by training your whole body this way. Squats, Deadlifts, Overhead Press, and the Bench Press fit the bill.
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Rule #2: Focus on High Resistance
To build strength your lifts must be done with high resistance. This is done by lifting heavy weights (or doing bodyweight exercises with unfavorable weight distribution and poor leverage) and by maximally contracting (tensing) your muscles as you lift.
The idea is to recruit more muscle fibers by:
1. Pressuring each muscle as hard as possible during the exercise and…
2. While keeping high tension lifting the weight as fast as possible.
Third Rule: Concentrate on Multiple Sets of Low Reps
Because strength is a skill you can’t practice “sloppily”. Practice doesn’t make perfect, perfect practice makes perfect. So you must practice being strong. Each rep must be done as perfectly as possible (according to the above guidelines). Keep the reps low so you can stay mentally focused. Also, this will keep you from getting fatigued and getting sloppy.
Avoid muscle failure.
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In other words, you should learn to lift weighty stuff as possible. While remaining invigorated as possible.
