All you need to Know about Strength Exercises

There are several categories that comprise muscular fitness. These include endurance, flexibility, size, power and strength. Some components are more important for certain activities than the others. Athletic disciplines for example, require more endurance, while wrestling or other martial arts call for more strength and power. Every activity develops muscular fitness in another way, so what you want to achieve should be reflected in your exercises. Let’s explore theins and outs of strength training.

strength exercises

Definition of Strength

Strength can be defined as the amount of force a muscle or a muscle group can put against an external load, a weight or an opponent. Strength can be measured using a dynamometer or by doing 1-RM (one-repetition maximum) tests, where you are assessed by the greatest weight you can lift. When talking about strength assessment, speed of movement is not measured. For example, in powerlifting disciplines, competitors lift extremely heavy loads from squat, bench press and deadlift positions, and do it very slowly.

How to Develop it

Strength exercises involve the use of heavy weights, which measure about or above 80% of your 1-RM in low repetition sets. Even lifting those heavy weights for one to five times is exhausting, so you should make long rests between the sets. In order to achieve your best results, take a 3-5 minute break between the sets, so your strength can recover. Strength training in its core is based on compound or multi-joint exercises that help with safe lifting of heavy weights.

For example, bench presses, squats, weighted chin-ups, military presses and deadlifts are excellent strength-building exercise, while triceps and dumbbell rows are not. Many beginners to strength training make a mistake in that they apply their bodybuilding routines to it. They overload the training session with exercises and reps.

deadlifts lifting,

Nutrition

Strength workout calls for six protein rich meals a day. If you want the best performance you should eat what is best for you. Your breakfast should be a based on cottage cheese, eggs and vegetables. Eat smaller meals during the day, so you don’t overeat. Protein is crucial for building muscle, while they help fat loss due to their thermic effect. You should take 1g of protein daily for a pound of your body weight.Complementing your meals withAminoz powders will boost your protein intake, while maintaining a lean waist.

Strength vs. Power

Power can be defined as a combination of strength and speed. It is an explosive force. For example, barbell squats is a strength exercise, while the unweighted squat jump is power through and through. It can be tested using a force plate, doing long or high jumps or throwing medicine ball. In order to generate maximum power, your exercise load must be heavy enough so you can exert maximum force, but light enough to let you develop sufficient speed. Power-oriented training is based on lifting heavy weights fast. Plyometric exercises are great for developing power. They include jumping and throwing where you are rapidly loading and stretching your muscles and then contracting them.

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