Strength exercises are necessary to achieve and realize goals. Strength exercises help you gain muscle mass faster, burn excess fat, and increase your endurance.
- Special features
- What is better to increase muscle volume or strength?
- A set of exercises to increase strength
- Power Tips
To develop strength, you should use strength exercises that are performed regularly. They consist of push-ups, skreshny step. You should start off with smaller weights and increase it as the results of the exercises are achieved. Previously, there was an article on the issue of frequent mistakes by beginners in fitness.
If individual muscle groups are not sufficiently developing, pay special attention to the training and lower the weight.
Muscular strength is one of the conditions for the development of such quality as power because, in combination with speed, the power that increases due to training increases power. The greatest success can be achieved with the simultaneous development of high speed, strength, and endurance.
Strength training with weights on the chest and shoulder muscles should be performed using projectiles weighing half the weight of the trainee plus 5 kilograms, for the legs – 75% of the body weight plus 5 kilograms.
Which is better increasing muscle volume or strength?
The size of the muscle increases if the muscle is worked for a long period of time (several months or more) to exercise strength regularly, that is, to do strength work.
The strength of a muscle is its ability to overcome external resistance. Any external burdening or the weight of one’s own body can serve as resistance.
A classic example of the manifestation of force is the lifting of the maximum possible load for a given organism (or its individual muscle groups). This kind of muscle strength is called maximum strength.
The ability of a muscle to perform strength work for a more or less long time (multiple weight lifting) is called strength endurance. Exercises associated with the manifestation of maximum strength, increase the thickness of the contractile elements of the muscle cell.
Contractile elements are special formations that are present only in muscle cells and determine its ability to decrease in size (shrink).
Increasing the thickness of the contractile elements slightly increases the volume of the muscle. Therefore, the work of raising the maximum weights significantly increases the maximum muscle strength but does not significantly increase the volume of muscles.
Exercises associated with the manifestation of strength endurance (multiple lifting of weights of medium gravity) cause an increase in the thickness of the muscle cell by increasing the volume of its internal contents: nutrient reserves, water, and other elements. Such exercises increase the number of blood vessels in the muscle, which also affects its volume. The volume of the contractile elements in this type of activity practically does not change. Therefore, an increase in strength endurance may not be accompanied by an increase in maximum strength, although it is accompanied by an increase in muscle volume.
Accordingly, in order to achieve an increase in muscle volume and by increasing the volume of contractile elements, and by increasing the volume of the inner contents of the muscle cell, the power load performed must have an intermediate character between the manifestation of maximum strength and the manifestation of strength endurance.
A set of exercises to increase strength
Exercise 1 – Body extension
Lie faced down on the bench to straighten the body, heel secure, pushing them under the stops. Arms should be folded over the chest or joined together behind the head and bend forward and down as much as possible. Feel your lower back muscles stretching. From this position, straighten up so that the head is just above the buttocks. Do not lift the body too high, otherwise, you will work not straightening the muscles of the back, and hip flexors.
Exercise 2 – Barbell Squat
Face the fretboard between the legs of the power frame. Stand so that the neck is moved to the trapezius muscles.
Grasp the fingerboard grip on top of a little wider shoulders and straighten up.
Starting position: step back a little with the rod. Put your legs shoulder-width apart and spread your socks apart. The back and legs are straight. The weight of the barbell is equally distributed on both legs.
Take a deep breath and, holding your breath, gently lower yourself down. The knees bend and move forward slightly, the buttocks move back and down, and the body at the same time leans forward, up to 45 ° relative to the vertical.
Do not slouch Do not lift the heels off the floor, look forward.
As soon as the hips are parallel to the floor, still holding your breath, tighten your thigh muscles and rise to the starting position.
Begin to exhale after you have overcome the most difficult part of the climb. Continue to exhale until you take the starting position.
Exercise 3 – Stand in the position of the rod to the chin
The barbell to the chin can be performed both with the free weight and in the Smith simulator, where the trajectory of motion is already set by two parallel guides, and we can only carry out the barbell to the chest, or the bar to the chin.
Feet should be placed about shoulder width. We take the barbell narrow grip, palms on themselves. Begin the exercise. Elbows should be pulled up, and the bar, respectively, either to the chin or to the chest, depending on which muscles you want to pump more.
Exercise 4 – Incline with a barbell on the shoulders
The slopes with a barbell on the shoulders (or, as they say, GOOD MORNING) “blow out” powerful “pillars” on either side of the spine, raise the buttocks, separate them from the biceps of the thigh, give these muscles distinct bulging shapes, dividing the muscle bundles between themselves and adding them striations.
Feet shoulder width apart. Take the bar with a wide grip, put it on a trapeze and straighten up.
As soon as the torso becomes parallel to the floor, return to the starting position. While lifting the torso, simultaneously pull the pelvis forward. Exhale only when you overcome the most difficult part of the ascent. During the entire movement, keep a slight trough in the lower back.
Exercise 5 – Bending the legs lying
Bending the legs while lying down will involve the lower back of the thigh, as well as the gastrocnemius muscle. This is an isolating exercise for developing the shape and relief of the back of the thigh. Bending of the legs lying down thickens the bottom of the back of the thigh, acting equally on the inner and the outer side of this part of the muscles, which visually lengthens and expands the thigh if you look at it from behind. Also, this exercise allows you to achieve a clear separation between the biceps of the thigh, semitendinosus and semimembranosus muscles (definition) and to show their relief (separation).
Position yourself on the bench for bending the legs so that the knees slightly climbs over the edge, and the rollers rest against the back of the ankle. Grasp the handles (they are usually located under the headboard on the sides of the bench) or at the side edge of the bench. Inhale and, holding your breath, bend at the knees and pull the rollers up towards you.
Having reached the top point of the exercise (shin perpendicular to the floor or the rollers are almost touching the hips), pause for a few seconds and even more tense hamstrings. While exhaling, smoothly unbend to the starting position and immediately proceed to the next repetition. Bend and unbend at a moderate pace, without jerks.
- Make it easier. It is not necessary to calculate seconds for lifting and lowering the weight. Do this at your own pace, not forgetting the second pause at the extreme point. The correctness of the chosen pace can be judged by the increase in loads.
- Keep records. Record all your exercises with weight, the number of repetitions and sets. Strive to improve your maximum performance.
- At five. A set of 5 repetitions, perhaps, is the best option for the balance of strength training and muscle growth when performing basic exercises.
- Do not overdo it. It is optimal to include one main exercise, two auxiliary exercises and then a specific muscle group training. With a lot of exercise, you will do half of the exercise.
- Running through the hills. To improve cardiovascular training, change the gym to rugged terrain with knolls and hills.
- Correctly. The key to success – the correct implementation of basic exercises, and not only them. It is for this purpose that fitness clubs include in the subscription an introductory consultation of the coach, and there is always an on-duty instructor in the hall.