Specificity: Training toward a specific goal or goals.There are 5 principles every strength program will follow: What are the 5 principles of strength training? You lift heavy weights (relative to your current strength level), for lower reps (comparing to hypertrophy training), in order to build strength.and the bonus is, naturally, with an increase in strength comes an increase in physical size. In the most basic sense, this is what strength training is all about. We all know that to get stronger, you must progressively increase the resistance of your lifts so that adaption of your muscles, bones and nervous system can occur. In order to achieve goals efficiently and effectively, the process must be planned carefully, which is why strength programs exist.Ī well designed strength training program will follow a logical progression from a basis of the trainee’s current state to efficiently create strength over time. It’s about defining a performance objective and working towards it. burning calories, working up a sweat, getting a pump, or even stretching), strength training is about a process that generates results at a point in time removed from each workout. Unlike the general term “exercising”, which is all about producing a stress that satisfies an immediate need of the trainee (i.e. Muscular force, which is strength, is measured by how much weight a trainee can move from point A to B, typically using a barbell. Strength training is physical activity performed for the purpose of satisfying a long-term performance goal of increasing the ability to produce muscular force against an external resistance.
#Weight lifing routines download
Note: We will provide a spreadsheet for each of the 5 strength training programs, so when you choose a program, download the accompanying spreadsheet as it will allow you to plug in your own personal numbers and keep track of everything throughout the plan. Not only will the 5 strength programs that we lay out for you in this post work to increase strength, but they also build muscle and improve athleticism. These strength programs are proven to work as literally millions of people have done or are doing these plans to great effect. This is where we come in.īelow we have 5 classic strength programs that range from beginner to intermediate/advance. The issue is, there are so many strength training programs out there that it can be overwhelming to decide on which is best for you. Then, pull the bar down to your chest before returning slowly to the starting position.If your primary goal in fitness is to get stronger, then you need to get on a well-planned, tried-and-true strength program.but you probably already know this. Make sure you're seated on a bench or kneeling on the floor. Lat pull down: Using a cable machine, grab the bar with your palms facing away and shoulder width apart.With a dumbbell in your other hand, row your elbow up to your side until it's parallel with the floor. Rest your corresponding knee on the bench, keep your other leg out to the side, and your foot flat on the floor. Dumbbell single-arm row: Place one hand under your shoulder, arm straight, on a bench.
Raise both arms out to the side, squeezing your shoulder blades together. Reverse fly: With your feet shoulder-width apart, bend slightly at your waist, holding a dumbbell in each hand.Lateral raise: Standing or sitting with a dumbbell in each hand and arms at your sides, engage your core, and slowly lift the weights out to the side until your arms are parallel to the floor.Press the weights up until your arms are straight and the weights touch overhead. Shoulder press: Either seated or standing, hold a dumbbell in each hand at shoulder height with your palms facing away and elbows bent at a 90-degree angle.Push through your heels to return to the starting position. Keeping your torso straight, bend your knees until your back knee is a few inches from the floor and your front thigh is parallel to the floor.
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