How You Can Build Up Your Strength Effectively

You consider yourself as a health buff. That’s how you look at yourself even though you have not been into things such as working out and building up your body. You were more into healthy living and watching what you eat and put into your body. But all of that is about to change as you have decided to get into working out.

So you want to get into working out, but you want something specific about it. What you want is to build up your strength through workouts. You are not so concerned about bulking up and having your body looking all buffed. Of course, it would not hurt to have a little definition but strength is your main concern.

The trick for you is to find the kinds of workouts that would specifically help you build up your strength. You are not looking for workouts that bring instantaneous results, what you want are workout routines that would be effective in giving you what you want.

You have searched for some workouts that you believe will help you gain strength and be at your level of fitness that you want to attain. It is not just all about physical strength for you as you also want to have the discipline needed to achieve what you’ve set out to accomplish.

Simplicity is the Best Policy

You need to start out simply. There is no need for you to go into overly complicated routines or plans in order to get the results that you desire. If you just keep everything simple, then the chances are that you will be fine and you can eventually get to the level that you want to be at. Keep in mind that you don’t have to do your workouts at a certain level of speed or anything like that as you
exercise . All that you really need to do is to count the reps – so if you are lifting, you only need to count the reps of your lifts during the set. What you should put your focus on should be the form of your workouts and how to maintain control.

Just Use Barbells

Use barbells first before making use of any other equipment. In fact, you could simply forget all of that fancy equipment that others seem to use or are featured in ads or whatever shows that feature complicated workout equipment. It is easy to follow what everyone else is doing at the moment and get into the latest workout equipment, but you shouldn’t let yourself fall into that trap. Instead, you should choose to use a barbell or even a dumbbell to do your workout routine. Starting out with barbell and dumbbell exercises will set you out on the right path. This is especially true with what is known collectively as the “big four” – bench press, deadlift, shoulder press, and the squat. And the good thing about barbell is that you could add plates of weight to it, allowing you to gradually build up your strength.

Do the Big Four Exercises

The so-called “big four” of strength building workouts are – the bench press, deadlift, squat, and the shoulder press. These four are also widely considered to be the best strength building exercises that any individual could do. If you could do these four regularly, then you are on your way towards building up your physical strength to the level that you desire. While there are also other workouts that you could perform, such as the chin-up and other similar workouts which are great for building up your strength. However, it is still better to make the big four the centerpiece of your workout and strength building program and only make the other workouts complementary ones.

Be Careful Not to Overdo it

It is important to remember not to overdo your workouts. About three to four lifts for every workout should be enough, no more than that. Avoid too many exercises for each workout session that you have, since you can’t really put enough focus or emphasis on all of them or at least half of it. If your workouts are short and even explosive, then you could take full advantage of the hormonal surges that follow it. Here is what you should do: select a workout from the big four. Then you need to do one or a couple of what’s known as assistance lifts, which would help in maintaining the balance of your body as well as provide added strength to the muscles that were used for the first or main lift. At the very end of your workout, you could do some arm or abdominal workouts, depending on what you want to achieve.

Gradually Add Weights

You could add weights gradually. The key is in not adding up too much weight for too long. It doesn’t hurt to admit that you couldn’t go for an extended period of time doing limited weights or that you still cannot lift the weight that you’ve been thinking of accomplishing. It might hurt your pride a little bit, but you need to be honest with yourself more than anything. Once you are able to do that, you should just use weights for your main lift that is around 10 percent less than the highest weight that you could actually lift. And for every session, you could then add to the weights – but it should be about 10 pounds or less for each session – and do the same lifts that you have been performing.

Balance is the Key

Remember that balance is one of the keys to your workouts and in achieving the strength that you have been dreaming of. It is actually a simple philosophy that you should apply for your workouts to be effective. You need to keep in mind that the things that you do for one side of your body also has to be done for the other side. Just remember that in order to avoid injuries and imbalances with your muscles. So if are planning to do some workouts for your chest area, then you need to balance it with some back training. You have to remember though, that there is no need for you to perform the balance workouts during the same session, although doing it in the very same week should be a priority for you.

Record Everything

It certainly wouldn’t hurt to have a log or record of everything that you do as far as your strength building workouts are concerned. You can record all of the workouts that you have done – the individual exercises, the sets, the reps that you did for each set, and what eventually happened for each workout that you did. To check the progress that you have made in certain areas, you can keep track of your lifts and other workouts, detailing which were your best lifts and the number of most reps that you have been able to perform. Do this for each weight that you have performed during your workouts. Having the results on record will allow you to see what areas you need to improve on and how you could make yourself stronger.

This entry was posted in Fitness.