Top 11 ways to get stronger
If you work out regularly at home or in a gym, congratulations!
You're already headed in the right direction and are a lot better off than
the ever-growing list of couch potatoes in our country.
But for many people who are part of the fitness community, there are
things you could be doing better. Instead of getting two steps ahead of
your neighbor, friend or relative, wouldn't you rather be way ahead?
And for those who work out like you, wouldn't it be nice to stand out even
among the fit crowd?
Take the following suggestions under considerations and you could be
headed for bigger and better things.
Here are my top 11 tips for getting stronger (Why not a normal top-10
list? Because you can always do a little more!):
1. Vary the workload
Instead of doing the same basic workout routine,
vary the exercises, amount of weights and repetitions you do. Variety is
the spice of life and also the way to a stronger body.
Perform heavier weightlifting sets some days to build raw strength and
muscle and then on other days go to lighter weights and higher reps to
counterbalance with muscle endurance. You'll avoid hitting plateaus as
often by creating muscle confusion.
2. Take a break
One of the misnomers some workout novices believe is
that hustle is always good in the workout room, just like on the football
field or basketball court.
That's not always true in the weight room. When you're in the middle of a
heavy set of squats or bench presses, there's no way you should try to
whip through the sets. It's OK to take 3-4 minutes to rest and mentally
prepare between “big sets.”
3. Legs, legs, legs
Don't be a light bulb - a guy or girl with a big,
ripped upper body and skinny legs. Make sure you put just as much energy
into building leg strength as you do to working out your upper body.
Legs are the key to everything as your base and when worked out will help
spark the entire body into growing.
4. Compound approach
Focus your time and energy on compound lifts - ones
that incorporate multiple body parts in one exercise - rather than
isolation movements. Examples of compound exercises are squats, deadlifts,
clean-and-jerks and bench press.
5. Get to big stuff
When you want to do heavier reps, then warm up
light, do a few more warm-up reps at intermediate weights and then get to
the big stuff. If you do pyramid programs with lots of reps on the way up,
you won't have as much energy left to try the really heavy weights - where
the most growth takes place.
6. Use a weight belt
A weight belt will help provide better stability
for your lower back when lifting heavier weights and help you do more.
7. Use lifting chalk
Improve your grip and get better sets, Plus, admit
it, you'll feel kinda cool using lifting chalk.
8. Breathe right
One of the biggest keys to heavy lifting is proper
breathing techniques. Breathe in before the rep and then blow the weights
away.
9. Super buddy
Find a reliable workout partner and watch your results
take off. You should naturally push yourself at least a little more, a
spotter will be there to help when you use bigger weights and you'll be
less likely to miss workouts knowing someone is counting on you to lift.
10. Analyze your workouts
Pick out things you do well and also that you
need work on. Then set out to improve your weak points
11. Visualize
I really believe in the theory of positive attitude.
Picture yourself having a good workout beforehand and prior to lifts
visualize yourself powering up the desired number of reps.
Visualize yourself meeting short- and long-term goals - and now go get 'em!
At Home Fitness consultant Aaron Dorksen's blog deals with a variety of
fitness topics, ranging from workout tips, motivational ideas and feature
stories on how exercise impacts people's lives. E-mail him with comments,
aaron@athomefitness.com.
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