Weight lifting is the best way to increase one’s strength. There are thousands of strength training programs available from books, websites and personal trainers.
But many strength training coaches consider the basic strength building exercises such as the squat, bench press and deadlift to be the most effective way to build strength and muscle mass. Strenuous activity, such as lifting weights, stimulates muscle growth.
The tips below will show you how to maximize muscle growth with strength building exercises:
Do Compound Exercises
As previously mentioned, the best strength building exercises for big and strong muscles are the squat, bench, military press, deadlift, rows and variations of these exercises.
These routines recruit more number of muscles, thus allowing you to optimize your workout. Best results are obtained by lifting free weights rather than using machines, since you can control every aspect of the movement.
Practice Good Form
To get the maximum benefit from your strength training exercise, you must learn the correct form and technique of the movement. Not only will the exercise be more effective, you’ll also reduce the risk of injury.
Master the movement by doing it slowly with light weight. A slow and controlled movement provides greater stimulation to the muscles. In contrast, quick movements allow you to use momentum to do some of the work for you.
While more advanced weight lifters can benefit from explosive or rapid repetitions, novice athletes should do each rep slowly to avoid possible injury.
Use a Low Number of Repetitions
To build power and strength, your exercise program must focus on repetitions that max out at 5 or 6, and sets of two to six. Allow a long rest period of 2-5 minutes for better recovery between sets.
Lift to fatigue. Your muscle should be exhausted by the time you do the final rep of the final set, but you should still be able to maintain perfect form. Fatigue adds stress to the muscles and triggers the muscle-building process.
Increase the Resistance as You Progress
Add more weight to the bar every time you train. This will force your body to work hard to adapt. In the process, your body will build bigger and stronger muscles.
You don’t have to add an extra 50 pounds for each set. Smaller increases in weight promote consistent progress and ensures that you are able to practice perfect form and technique when doing the movement for your strength building exercise.
Keep a record of your training sessions to monitor your progress.
Focus on the Lowering Part of the Lift
When doing strength building exercises, your muscles actually benefit more from the lowering or eccentric portion of the exercise. Many people mistakenly think that it is the lifting (concentric or contracting) portion of the exercise that is more important.
It is actually when you lower the weight in a controlled fashion that the muscle fibers rip. The body repairs the muscles and they grow even bigger.
You should be able to feel the “burn” of the targeted muscles. If you cannot, you may have to adjust your form or add more weight.
Rest
Your body repairs and builds muscles while you rest and sleep. Give your muscles enough time to recover so they can grow big and strong.
Change Your Strength Building Exercises Every Four to Six Weeks
If you stick to the same routine, your body will adapt and the benefits of your weight training will diminish. Add more weight and change the exercises to keep your muscles growing.
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