Strength Training w/ weights

Posted on: November 24, 2015

So when you want to build strength (with or without added weights), there are two main rules: lift in alignment and use multiple joint lifts. I can show you hundreds of exercises that can help you get bigger or stronger, but when you are time limited let’s stick to the MOST efficient power evoking moves. These happens to be our beloved monster lifts that will strengthen your whole body.

Our bodies are comprised of torn fibers (muscle) that help us push and pull things around. We will maximize our strength by using the largest push pull muscles. In order to most effectively do this, I choose the top pick for the whole-body push exercise which is: the squat.

A disclaimer – this is where we can get into a debate of added weight vs your body weight strengthening. This will be another blog post, but in my experience, gravity is the best ‘weight’ for most humans to build optimal strength for our needs in this modern era. However, if you’re lifting weights focus on the following are most efficient lifts to build your muscles efficiently.

Combine the king of all lifts with a high demand of a whole-body “push-pull” move: the deadlift. Now you’ve efficiently addressed most of your lower body and core muscle training.

For your upper body, the main two most common lifts are bench press and barbell row… BLAH!

I would instead recommend 1) pull-ups (assisted at first) to incorporate the brachialis and brachioradialis in the arms. These muscles are located near the elbow, and help move the forearm. Pull-ups also incorporate the biceps brachii, or simply biceps, cross the elbow and shoulder joints. 2) Reclined pull-over you use the lats to pull a weight over your head while lying on the floor. If you’re not familiar with this one, lie face up on the floor with your legs bent and feet flat on floor, knees up. Stretch your arms over your head with your hands resting on the floor. You’ll engage abs to stabilize your back as you slowly raise the weight up until your slightly bent elbows bring your arms perpendicular to the floor. Raise arms to the up position for a count of two, then slowly lower the weight back over your head toward the ground.

To gain muscle quickly use weights and aim for 5-8 reps for 3-5 sets per exercise. To achieve long lean muscle use no or low weights. Shoot for 10-16 reps for 3-5 sets. BE effective and ensure that those repetitions and weight loads help take your muscles to near failure on each set. You’re feeling a slight tremble or shaking in your activated areas! When training for strength, a bit more rest between sets is recommended for example, a couple min.
Core first, then bring your big strength lifts in early to your workout session!

So if strength is your goal in the gym, try doing all four lifts in one workout twice a week, leaving plenty of room between workout days (3-4 days) for maximal strength. Try the following full-body strength workout on Monday and Thursday for four weeks and watch your strength go through the roof. Try to increase strength by adding 5 pounds per workout on upper body moves and 10 pounds on lower body moves.