Strength Training

Maximize your strength with some of the most effective exercises out there

Strength training is my primary form of training, believe it or not my main concern is not looking good at the beach, don’t get me wrong, I like feeling good at the beach, but I just really enjoy training and I enjoy feeling strong. I guess, for me I would rather feel

confident that I am not going to get hurt lifting something that most would think is extremely heavy.

With strength training there are many different very effective forms of training. Also diet is extremely important. Protein becomes more of a staple in your life, as do supplements such as creatine monohydrate or a nitric oxide booster.

Strength training is so beneficial because once you finally return to

Arnold grinding at the squat rack

your normal routine you will find it easier to use more weight than before, thus placing a much higher overload on your muscles which will cause more growth.
It is important to remember, when strength training, begin each exercise with a couple of warm up sets with less weight. This benefits you in that:

You will begin to drive blood flow to the targeted muscle groups allowing you to lift heavier.
It will work and truly loosen up joints for more efficient work
You will not have that rusty, achy feeling giving you an opportunity to work on the proper form of that exercise

If the rep weight you choose keeps you from finishing a set, take a three to five minute break go back at it, but this time pull about ten pounds off and complete the set. As you train for strength there are simple fundamentals to think about.

First, form is key. Form is so imperative due to the high amount of weight you will be moving. One wrong move or lazy motion, and you could be on the shelf like I was with my shoulder.
Next, breathe, I know, sounds ridiculous but be sure to breath correctly. As the bar reaches the top of your rep, begin to exhale, try to begin as the bar passes the toughest point in the lift (the sticking point).
Lastly, have fun, if you are not having fun it will not last, so keep it interesting and you will see astounding results bulging from beneath your t-shirt.

Ideal rep ranges for strength are 3 to 5 reps per set. Five reps are ideal because it is considered the threshold of building strength, but also still continuing to pack on size. Three rep sets are also encouraged because they rip your muscle for pure strength gains. As far as two reps goes, this is something used as a next door neighbor to the max out, or doing single reps, so its effective because it gives you a good idea of the progress your having in terms of a single rep max weight.

Strength Training Anatomy

There are some great techniques to strength training, methods called super sets, monster sets, or pyramids are grueling in the gym. A pyramid, for instance is picking an exercise and finding a weight suitable to get five solid reps from. This is performed in five rep sets, performing five sets. So after each set, increase the weight enough to still achieve five reps, after the third set decrease the weight and on the final set drop to the weight you started with. This is a very affective exercise for massive gains. It is also great if you are performing the 8, 10, 12 set pattern and need to change it up a little, this sequence will really shock your body because you are ultimately lifting more weight per minute then if you were doing the standard method.

Also, as far as true strength training there are a few staple exercises to achieve brutal strength. The squat, the dead lift, the over head press and the bench press pretty much destroy every muscle in your body.

The squat is designed to work primarily the butt, quads and hamstrings, but also really strengthens your core.
The deadlift which has different forms and positioning effects the center of your back, your butt, hamstrings, traps, quads, forearms and your latissimus dorsi, which is your lower back.
The overhead press really puts your shoulders to the test, hitting primarily your anterior deltoid, but also working your lateral, your triceps, traps and upper most part of your chest.
The bench doesn’t need much explanation, everyone loves it, this exercise works your chest, or your pectoralis major and also works your triceps and anterior deltoid (front shoulder)

when it comes to true strength training some workouts are much more effective and necessary. Some other great muscle crunching moves as far as triceps exercises or bicep exercises are close grip bench presses, which really beat up on your triceps and work the largest part of your triceps which is simply called the long head. For your biceps an exercise called barbell curls really dominates your entire bicep. Side note is that your triceps are a much larger muscle group than the bicep so keep that in mind when training. The barbell curl done properly is done with a shoulder width stance and a shoulder width grip, this leads to incorporating the two bicep heads for full strength exhaustion. Take each of these sets slow and really feel that burn for the best results.
As far as supplements and nutrients to go along with your entourage, protein it a staple, in my opinion, BSN produces a great protein. Bsn is also a brand that is really developing a name for itself in the bodybuilding atmosphere. This protein contains no high fructose corn syrup or maltodextrin, two extremely processed sugars you should do everything to stay away from. Optimum Whey is yet another great example of a high quality, fast digestion protein packed with amino acids and low in carbs. Other brands

Crossfit DEADLIFT Learn How To Perform Deadlifts Workout on Howcast

such as muscletech supply you with masstech or
mass gain which is loaded with both protein and carbohydrates for the ultimate post workout shake or meal replacement. They use a mix of high quality carbs and high grade whey protein for ultimate digestion. Next as a staple is creatine. Creatine monohydrate is a high quality, pure weight lifting supplement. Click here to read about creatine, if you are serious about lifting, and lifting for gains this is a must in your repituare. Nitric oxide is another up and coming supplement that I really support. This is a weightlifting supplement that pushes you to the limit eliminating fatigue by leaps and really gives you the energy needed to grind through any workout. Also, there is current study that N.O. can help promote weight loss, which is ideal to shred down that abdominal area.

Beyond supplements there are some serious power foods to give you extra strength and energy to achieve the gains you want.

Eggs are forever a staple to any bodybuilder out there;
organic beef is also a necessity due to its high testosterone levels and natural creatine content.
Along with eggs and steak, salmon and herring are saturated in omega-3 fatty acid which enhance insulin and really boosts protein synthesis. Herring has a similar benefit to steak, as it has one of the highest amounts of natural creatine available.
As far as vegetables, spinach and broccoli are at the top of the list. They provide many important antioxidants which help to slow estrogen effects such as, weight gain and water retention.

Again as in the other sections form is extremely important; especially the dead lift and the squat, lack of form can lead to serious injury. It may not be a bad idea to have a spotter that knows what they are doing for those exercises so you can really push out those last few reps correctly. Super sets are simple, that is either the same muscle group or corresponding muscle groups i.e. two shoulder exercises, one after another without rest or back and biceps in consecutive fashion without rest. This makes for an unreal pump and really gets the blood flowing. These are very effective in muscle strength and overall size.

Bodybuilding is a long journey, it doesn’t happen overnight. It requires a huge nutrition plan packed with frequent meals, and precision diet. There is a long line of trial and error because everyone’s body reacts differently to different things, as I said on other pages email me at cravethefitness@gmail.com I would love to take your questions and comments and help you become a better You!!