Strengthening exercises are always beneficial and are often used by body builders. These exercises are considered to be very effective in gaining lean muscle and to lose weight. Professionals suggest that to achieve body goals, strength training is one of the best options. Below are a few strategies that will help you in achieving your body goals:
- Practice the ultimate BIG Four
This strategy consists of four major exercises that are the dead lift, seat press, squats and shoulder press. Apart from these exercises, you can also use column and chin-ups, but it is advisable not to make these extra exercises a central part of your routine. These exercises can help in supplementing the shoulders. The seated press, in particular, keeps the muscles in alignment. You can also take steroids available at steroidsfax.org to gain lean muscle weight.
- Using barbells
Professionals also recommend using barbells as they are considered the king of exercise equipment, while the dumbbell is considered the queen. It is advisable to start your exercise routine with barbell activities. It does not matter what kind of routine you are doing; or even if you are following the BIG 4 routine. Heavy lifting is considered as the first step towards strengthening your muscles, and the good thing is that you can adjust weights according to your requirement.
- Keep a simple routine
Coaches often make their clients lift at a specific speed, for example, one second down and so on. However, there is no persuasive evidence showing one should do reps at a certain speed. Thus, it is advisable to concentrate on losing fat and gaining muscle weight.
- Maintain a log
It is a good idea to maintain a log in which you record your exercises, reps, and sets. This will help you keep a check on your progress and help to plan future exercises in order to achieve your ideal body.
- Increasing weight progressively
Professionals suggest that you should add weight gradually instead of adding a lot of it in one go when weight lifting. By adding weight instantly, you will increase the risk of getting injured, having fatigued muscles or getting sprained ankles. It is advisable to add almost 10 pounds of weight in every session if you think you can do it. Otherwise, stick to the same weight until you think you can handle more.
- Exercise on a steep surface
It is essential to do cardio exercises in order to have a healthy and lean body. Running or cycling for long distances can increase secretion of hormones that strengthen muscle tissues. In order to get stronger, it is suggested to do cardio exercise in short but intense bursts.
- Think five
Most trainers suggest doing different types of exercises in your session, but 5 sets of each exercise is considered ideal for the right muscle size and quality of pickups. Even if you are doing four exercises, your structure should break down after 5 sets. If you do 5 sets of each exercise, you will be able to gain the right amount of weight.
These are 7 strength training/building strategies that have been used for a long time and are not expected to die soon.