April 7, 2017
“A hero is an ordinary individual who finds the strength to
persevere and endure in spite of overwhelming obstacles.”
– Christopher Reeve
Everyone knows the early 1980’s “No Pain, No Gain” slogan. But did you know you have Jane Fonda to thank for that one? Yes, seriously. Well, you can forget all that now. There’s a new slogan in town: “Beyond The Pain” In other words, the secret to successful strength training is going that extra mile, doing that extra set, constantly increasing the workload, and keeping at it, mind-over-muscle style – beyond the pain. “Muscle fever” is going to love you like a new puppy.
This article will provide you with the structure to do so, to achieve that level of strength that is your motivation and driving force. Below, you’re going to find 5 essential tips to improve your strength training; each of them is diligently explained and will let you know the exact benefits of each to your current workout schedule.
So, let’s get moving:
Greater strength allows you to achieve a higher level of performance athletically. You can throw that bowling ball down the lane faster, hit that golf ball further, and punch that obnoxious guy, who’s ruining your night out with your girl, much, much harder, to name but a few.
To reach those levels, you need to make friends with “the big four” – the bench press, the shoulder press, the squat, and the deadlift. These are, by far, the best 4 exercises when it comes to successful strength training. You can still throw in the row and chin-up if you want; they are the complement to the “pressing muscle” exercises, by “pulling” on those groups.
Forget power towers for the moment. Barbells are going to be your best friend (best man at your wedding, if you want) in your strength training regime. Every good training schedule starts with exercising with these fellas and especially good for the big four mentioned above.
They’re great because you can load them up and keep loading; lifting heavy is essential to your ultimate aim. Remember, beyond the pain.
The problem with cardio exercise is that it will increase your hormone levels if done for a sustained period of time, for example, cycling or distance running. Those hormones are going to start acting on your muscles and reducing them, as it will make them more effective for that type of training. Therefore, the strength trainer’s cardio needs to be done in very intensive, shorter bursts. You’ll still get lean.
Find yourself a reasonably steep place, take a deep breath, and run like you’ve got Usain Bolt beside you, straight to the top of the hill. It’s ok, you get to walk back down. When you’ve recovered, sprint back up. Do as many as you can. Keep adding an extra 2 sprints every time you do this. Before you know it, you’ll be sprinting in sets.
Back to the big four again. You need to get these 100% interiorized. In other words, your form needs to be perfect to achieve maximum results. Take a look below:
Below is the icing on the cake – a list of essential stuff that you need to add into your strength training if you haven’t already done so:
So there you have them – your 5 essential tips for improving your strength training: the “Big Four,” barbells, short cardio, form and those extras. Go beyond the pain and follow these tips to ensure success.
Are there any that you would like to add in? Any that have obviously been missed? Please, do let us know by posting a comment below.