To gain muscle mass and sports performance through the weights have to observe these eight laws or basic principles of the training of force. They are obvious truths that many times we forget and that prevent us from increasing muscle, obtaining greater power in lifting and growing steadily without fat and well defined.
8 Basic Laws of Strength Training
1. It Is Necessary To Train with Constance
You cannot train once a month and pretend to make considerable progress. It is not possible to work sporadically during certain periods throughout the year (even with constancy and intensity) – for example, only during the months of February, June and October – and wait to see the results. While short-lived intensity follicles can be effective in overcoming stagnation points, athletes who train twice a week for 52 weeks a year will see better long-term results than the lifter who trains five times a week for 20 weeks year.
2. Not Only ‘Hard’ Work but Also ‘Intelligent’ Work
You have to work hard, but it is not necessary to ‘kill’ each session. We must listen to what the body is telling us and make adjustments. This is incredibly important. We must also experiment to find out what works best for us. Despite demonstrating absurd behavior in many other aspects of their lives, some bodybuilders and power lifters are really very smart when it comes to focusing workouts. ‘Hard’ training is good, as is ‘smart’ training. Combining the two means being in a straight line towards success.
3. The ‘Global’ Development of Musculature Demands an ‘Individual’ Stimulus of All the Muscle Groups of the Body
If a muscle does not activate, it will not grow. To grow a muscle, it must be stimulated on a regular basis. Dead weight stimulates a lot of muscles in the body, such as the arms, trapeziums, dorsal, scapula detractors, spinal ex-tensors, buttocks and hamstrings. Even the core muscles and thighs are activated enough during heavy dead lights. This helps explain why dead light is a great exercise. However, if all you did was dead light, the pecks, ellipsoids and biceps do not come close to reaching their full potential for hypertrophy. We must ensure that we incorporate into our training programs exercises that, together, work the muscles of the entire body. And if you want maximum muscle mass in a particular body part,
4. The Load Must Be Increased Progressively In Composite Exercises
It is necessary to move more kilos as we accumulate workouts, especially in compound movements. Progressive overload is the most important aspect in the game of strength. If we intend to do strength training and cannot get stronger, then we will not gain much muscle. We should use heavier loads and be able to perform more repetitions with that load as time passes. Progressive overload is a key strategy in the first years of strength training in Gyms in Yorba Linda. Bodybuilders may not train heavy in terms of intensity (as a percentage of 1RM) since they usually perform medium and high repetitions, but most of the ‘bigger’ physicists spent a few years focusing sessions on strength lifts for the exercises basic compounds Strength is the basis of improvements in other areas such as power production (before we can do something quickly it is necessary that we be able to move the weight at moderate speeds) and strength-resistance (in order to move large weights to over many repetitions we must be able to move them even a few times before), so this quality cannot be ignored. We must work ‘heavy’ to maximize motor learning that exceeds the accommodating ‘comfort zones’ and the ‘rigidity’ to which our neuromuscular patterns have become accustomed.
5. Do Not Must Press the Importance of ‘Warming Up’
It is not rational to enter the weight room and start the first series on 1RM for bench press, squat or deadlight. If we do, we may incur an injury. Some people need 30 minutes of warm-up to feel good, while others only need 5 minutes. But everyone must get a certain level of blood supply to the tissues of the muscle groups involved, before lifting heavy loads. Once the warm-up has occurred and we have already completed the first series of the first exercise, then no other type of warm-up is necessary to perform new exercises as long as the same muscle groups are involved. Not taking warm-up seriously eventually causes disasters.
6. The Most Part of Time Must Respect the ‘Strict’ Lifting Technique
When we enter any weight room we can observe how a long spectrum is handled in terms of the observance of the correct lifting techniques. Some lifters are very strict (maybe even too strict), since they never use considerable loads to avoid deviating from their ‘robotic’ execution technique, while others should drastically reduce the weights they try to displace so as not to ‘swing’ the loads more than lifting them with the consequent impulse losses and energy leaks. Paraphrasing the master Aristotle, ‘in the middle term is virtue’. Most of the time we have to be very strict with the techniques of execution of the exercises and we must learn the type of ways to move the loads that best adapt to the physical peculiarities of our bodies in the different lifts. This is especially important for squats and deadlights. Otherwise, it will lead to aches and injuries that can stop progress with weights. But at certain specific times throughout the year, to break the cycle of stagnation we have to introduce micro cycles and monocycles of ‘heavy’ work in which we are willing to sacrifice the ‘strict’ of the executions and get progress with the charges at the expense of perform ‘traps’ (always under control) in the last repetitions of the main series.
7. You Have To Understand That ‘Right’ Feeding Is a Fundamental Pillar of Force Development
The best designed training program in the world is no match for a bad diet. If we want to build a good physique and obtain optimal performance, we must take nutrition seriously. We need to consume the correct amount of calories within an adequate combination of macro nutrients depending on the sports objectives, the particular requirement of training and the specific state of our physiology. Ingesting junk food regularly will prevent us from reaching the potential for muscle development and minimize strength and hypertrophy gains. Supplementation with whey proteins, high molecular weight carbohydrates, creation and essential fatty acids is very useful for strength lifters.
8. It Is Good To Sleep Well and Avoid Chronic and Persistent Stress
Analogous to how poor nutrition can ruin our progress with strength training, if we are not sleeping well or if we are stressed all day, our physiology will work against our goals. Some people need more sleep than others but, given that the structural adaptations to the effort are made during sleep, in athletes who train through ‘overloads’ rest is even more necessary to achieve a full recovery. All of us who use weights as a way of working should make a genuine effort to be consistent with our particular sleep needs, if we intend to obtain results. As for daily stress, the goal should not be to eliminate it completely, but rather optimize our tension levels. It is good to stay ‘alert’ in life, but there is a very fine line between esters (positive or curative stress) and anguish distress (negative stress). Let us remain as much as possible in esters most of the time, in order to achieve maximum results. Sometimes it is necessary to step back and analyze our life choices and habits to better organize the priorities, rhythms and times we dedicate to each thing. Surprisingly, this is an area where many athletes could make adjustments that lead to almost immediate results improvements.
Let us remain as much as possible in esters most of the time, in order to achieve maximum results. Sometimes it is necessary to step back and analyze our life choices and habits to better organize the priorities, rhythms and times we dedicate to each thing. Surprisingly, this is an area where many athletes could make adjustments that lead to almost immediate results improvements. Let us remain as much as possible in esters most of the time, in order to achieve maximum results. Sometimes it is necessary to step back and analyze our life choices and habits to better organize the priorities, rhythms and times we dedicate to each thing. Surprisingly, this is an area where many athletes could make adjustments that lead to almost immediate results improvements.