To be strong there’s no other way than pushing heavy! A strength training is basically a workout in which you’ll perform few repetitions, lift as heavy as possible.
What is a strength Training?
Also referred to as low-speed strength, the goal here is to lift maximal or submaximal loads from point A to point B. Moving weight at a moderate speed is recommended, since the goal is to develop a high level of overall body strength with heavy loads.
Pure strength athletes, or those in need of more strength for their sport, are interested in lifting heavy, period. Powerlifters or anyone interested in raw strength gains typically have little interest in aesthetics. Methods for increasing strength overlap somewhat with hypertrophy training, specifically regarding progression, but the goal here is purely weight based.
How does a strength training work?
Strength enthusiasts will commonly refer to percentages of max efforts or percentages of reps max (%RM). This is the maximum amount of weight lifted for a specified number of reps (XRM – X being the number of reps). Once that number is identified, a percentage of that maximum amount of weight lifted is used for training purposes. For example, if a lifter has a one-rep max bench press of 500lb (No Pain, No Gain 💪) and wants to train with 90% of his max weight, he will train with a load of 450lb (.90 x 500).
To find out your submaximal loads, refer to Brzycki formula. Here’s how the Brzycki table looks like (the weights are in kilograms).
If your goal is strength-centric, then you will train in the 1-5 reps range with loads of 85% and higher of your 1RM and relatively longer rest periods of 3-5 minutes. When lifting heavy, you will want to give your muscles plenty of time to recuperate to lift maximally for the next set.
Common methods that can be applied to a strength Training
This method is the standard. You push a heavy weight taking your time contracting your muscles.
Let’s take the example of bench pressing. So, you put on some weight that will allow you to go for 5 reps max. Then, you set yourself under the bar, and push from 0% to 100% of the trajectory, without hyper-extending your elbows, obviously. Even more critical when you’re doing strength training, so, bear this in mind. Then you go back down handling the lowering phase.
Negative reps aka eccentric
Your gymmate help you lift the weight, and then you attempt to resist its downward progress through an eccentric contraction. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one.
So, here, back to our bench press example, you would only try to master the regressive phase and have your spotter lift the bar back up with you.
Partial reps, as the name implies, involves lifting through only part of the length of motion.
Take, for instance, our bench press. It would be like doing 5 reps on this bench press, going from 0% to 50% of the motion.
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises.
An example would be doing bench press, which predominantly works the pectoralis, anterior deltoid, and triceps muscles, and then moving to an exercise that works just the triceps such as triceps extension or pushdown.
You would perform something like 2 reps on the bench and then 5 reps on the triceps pushdown machine.
Isometric exercises are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements).
For example, holding the bench press bar half way through and remaining steady as long as possible.
Strength Training in a nutshell
Set range : 5-10 .
Rep range : 1-5
Rest Time window (min) : 3-5
1RM % : 85%+
Alright guys! This is it! Hopefully you’ll learn some stuff about how to develop your strength. If you have any question or just want to get in touch, feel free to shoot me an email or hit me on socials. Have a good one!