The strength training program differs from the others primarily in its intensity and huge weights (90-100% of the maximum). The main principle in this approach is the inclusion in the work of fast and explosive muscle fibers. The first thing you need to be psychologically prepared for such a training. You need to have a clear “attack” strategy in your head that combines the most necessary exercises, an acceptable number of repetitions, a short break between sets, the presence of a partner who will help and secure in difficult times, and so on. By training for strength, a person increases his physical indicators of muscle power, which gives him the opportunity to lift more and more working weights.
The main approach to training
A strength training program should include a small number of basic exercises that involve as many muscle groups as possible. The number of repetitions should not exceed 5, the implementation of 2-4 repetitions is considered ideal. During strength training, the development of central nervous system neurons is also underway. Below are the following recommendations, the implementation of which will significantly affect the growth of physical strength:
- exercise in at least one day;
- between workouts you need to have a good rest;
- every training should be carried out to failure;
- 70% of the program should be basic exercises.
The strength training program should be divided into several working days, in each of which two muscle groups should be involved. For example, on the first day, the emphasis is on the pectoral muscles and triceps, on the second - on the back and shoulders, and on the last day the legs and biceps are pumped. This is just an approximate composition of the program. You yourself can change groups by day, identify problem areas of your body and focus on their training. Strength training can also be part of the program. For example, it can be included as one of the exercises on the shoulders. Special attention should be paid to supernets - approaches consisting of two different exercises that are performed one after another without stopping. This is a great way of pumping and intensive training of various muscle groups, for example, arms (pumping biceps and triceps). Strength training should be carried out with the highest level of concentration and determination.
Each approach, each repetition must be performed as if they were the last. Among other things, such an approach to business certainly involves the fact that you have strengthened your ligaments and joints enough to lift large weights. Otherwise, injuries and damage will not take long. This is the basic principle of sports, this is real bodybuilding. Strength training should be performed correctly, that is, there should be no flaws in the technique of performing exercises. Here you can give a fairly common example - cheating. Shaking their biceps, many throw so many pancakes on the bar that during the course of execution they begin to put their back in motion, thereby transferring the precious load to other muscle groups. In other words, such a thing will not bring results, but it will take time. Do not chase the scales, work correctly and rationally, and then the strength training program will give its results.