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5 Best Strength Training For Building Muscle

Best Strength Training. There are many questions surrounding the concept of 'strength training'. Can you lose weight while training for strength? Is it possible to do strength training at home? Are there any special nutrition plans you should follow when you train for strength? We'll answer these questions and more so you can start building strength after reading this article.

What is strength training? 

Strength training is resistance training to increase the force that can be applied to physical objects in this way. For strength athletes, strength training is the most important element of their training. With bodybuilders and weightlifters, the goal is more often focused on building muscle mass. Best Strength Training 

Combining strength gains and muscle gains is a popular direction for many. This group is also known as 'power builders'.

Strength training/powerlifting is a competitive sport that falls under the KNFK. In competition, there are three parts: the bench press, deadlift, squat. With each exercise, you get three turns, with the best weight eventually being included in your point total.

Best Strength Training

Best exercises for strength training

Now it is not the case that everyone who does strength training also does so in a competitive context. For many, getting stronger is itself a hobby and a training goal. In addition to the well-known three exercises, there are also other fitness exercises that are very suitable for training strength.

Below we discuss the five exercises that we believe are indispensable in your training schedule when you want to train for strength!

1. Bench press

The bench press or bench press is the number 1 of the 5 exercises used for strength training. During this compound exercise, you train the chest, anterior deltoid of the shoulder muscles, and triceps. The exercise can be performed with dumbbells or the smith machine. 

For strength training, the barbell bench press is your best option. This is because with the barbell the muscles are loaded by the highest possible weight so that the strongest stimulus is given.

Some tips for performing the bench press correctly:

  1. Lie flat on the bench and make a slight bend in the lower back as you perform the exercise. Keep your feet flat on the floor and point your toes out.
  2. Inhale deeply before lowering the barbell. Exhale as you press the barbell up. Return the bar to the starting position and repeat.
  3. Place your hands outside shoulder width when your chest is the primary focus of the exercise. If you want to put more strain on the triceps, you can opt for a slightly narrower grip on the bar.
  4. Make sure your shoulder blades are pressed deep into the bench during the exercise. This ensures that your shoulders are in a safe position and the pressure is mainly applied to the chest muscles.

2. Deadlift

The deadlift is a full-body exercise that uses muscles throughout the body to perform the exercise. The lower back, hamstrings, quadriceps, abs, arms, and entire upper back are loaded when performing the deadlift. 

Both the conventional and sumo deadlift are ideal for building strength. The stiff-legged deadlift is a variation that mainly focuses on the hamstrings. The deadlift is suitable as an exercise in a leg workout, but also while back training.

If you plan to train in a lower repetition range (1 to 6 reps) and with a relatively higher weight, this will put more stress and strain on your lower back. We recommend using a powerlifting belt so that you can perform the exercise safely and reduce the risk of injury.

Some tips for performing the deadlift correctly:

  1. Place your feet shoulder-width apart on the floor, with your toes pointing slightly out. Make sure the bar is not too far from the shins and not too close to them. The bar halfway across the foot is optimal as a starting position.
  2. Place hands at or outside shoulder width on the bar. This will keep your hands from hitting your legs when you perform the deadlift.
  3. Create a hollow back and lean back as you begin the exercise. Hips down, buttocks out, shoulder blades back and head up.
  4. Imagine pushing the floor away from the feet and placing the weight of the barbell on your heels.
  5. Keep the arms in a straight position, taking care not to bend.

3. Squat

The barbell squat is the most famous lower body exercise. This is because almost all the muscles in the legs are used when performing the squat. The hamstrings, quadriceps, glutes, and abs are activated when performing the exercise. There are many variations of the squat. In addition to the barbell, you can use dumbbells, kettlebells, or the smith machine.

Bring more depth into your squat

A common problem people have when performing the squat is reaching the desired depth. Not achieving sufficient depth in your squat can have two causes, limitation in hip mobility and/or ankle mobility. When the problem lies with the mobility in the hips, structurally performing hip mobility exercises is a suitable way to improve mobility.

For improving ankle mobility, creating a raised heel during exercise is the best solution. This can be done by placing small weights under the heel. A better and more stable option is to wear squat shoes with a raised heel.

Some tips for performing the squat correctly:

  1. Rest the bar on the trapezius muscles - the muscles between the shoulder blades - and not on the shoulders.
  2. Keep your back straight throughout the exercises so that your spine is in a safe position.
  3. Plant your feet firmly on the floor and make sure your knees are parallel to your feet. Make sure your knees don't fall in or out.
  4. Look straight ahead, not down.

4. Chin-ups

Chin-ups also called pull-up is an exercise where you use bodyweight. When just using your body weight is too easy, you can add weight by means of a fitness belt. It is also possible to clamp a dumbbell between your feet to increase the total weight, making the exercise more difficult.

When the chin up with bodyweight is too heavy, there are a number of variants in which the weight must be reduced. The chin-up assist is a special device in which you are assisted during the exercise by means of a platform with a counterweight.

It is possible to perform the chin up with resistance bands. These ensure that the total weight that has to be pulled upwards decreases. The weight that the belt decreases differ per type of resistance belt. The lat muscles in the back and biceps are the primary muscle groups trained by this exercise. 

A number of tips for performing the chin up correctly:

  1. Make sure you can reach the bar and you don't have to jump. In this way, it is possible to place your hands in a symmetrical position on the bar.
  2. Keep your feet crossed so that your legs don't move back and forth causing you to lose balance during the chin up.
  3. Place your thumbs over the bar and try to pull the weight from your back muscles as much as possible. This allows the biceps to play a secondary role in the exercise.

5. Military press

The military press is a favorite exercise among powerlifters and it's obvious why. Because you perform the shoulder press standing, many more muscles are activated than when you do it sitting. The exercise activates the core and lowers the back. 

Some tips when performing the military press:

  1. Plant your feet shoulder-width apart so that you have a stable base to perform the exercise. It is important that you stand firmly on your feet.
  2. Tuck your head between your arms as you shift the weight upward. It is important that you press the weight directly upwards. A common mistake is pushing the weight forward first.
  3. Tighten your core and glutes, inhale deeply and press the bar straight up. Make sure there is no flexion in your lower back as you perform the military press.

Strength training at home - Best Strength Training 

Doing strength training at home is an ideal solution for many people with a busy schedule. There are plenty of bodyweight exercises that can be easily performed at home. These exercises only have the primary result of improving endurance and building muscle mass. 

If you want to build strength efficiently, you will have to use the exercises that have just been discussed.

To do all these exercises you need less fitness equipment than you think. You only need a power cage or a power rack, barbell, fitness bench, and weight plates. 

If you plan to deadlift heavily, it is advisable to purchase special cushions as a base, this ensures that you do not damage the floor and do not get dents. This equipment allows different kra training schedules home track and you do not daily up and down to drive to the gym. Read: tricep workouts with dumbbells bodybuilding

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