Getting Strong
Perhaps the best book I've ever read on strength training was "Power To The People" by Pavel Tsatsouline.
In it he details how to build extremely high levels of full body strength using only 2 exercises, 20 minutes a day and less than $150 in equipment (said "equipment" being a 300lb barbell set, look for sales or buy used.
) The best part is because this is low volume, heavy weight work you do not get very sore (after a short adaptation period, I don't get sore at all) and don't pack on much (if any) muscle.
You just get crazy-strong.
How does it work? Well, it has to do with adaptations in your central nervous system (CNS)...
teaching your body to let you tap into more of the theoretical strength you already possess.
It is like removing a block from under the gas pedal.
We all know that under extreme duress such as a life or death situation, we can tap into lots of extra strength not normally available to us.
This is because our central nervous system limits the amount of strength available to us under normal circumstances in order to protect our joints and muscle tissue.
In an emergency, our body decides the risk of a ligament, tendon or muscle tear is worth it to deal with the immediate situation.
The problem is, on a day to day basis, the amount of your theoretical strength your CNS lets you tap into is very conservative and only a fraction of what is available.
So, in order to tap into more of this strength, you have to let your CNS know that is what you want.
You do this by lifting heavy weights (with safe and stable form) for low repetitions.
The method is to pick a few multi-joint exercises (2-3) and do them 4-5 days per week.
Do only 2 sets of 5 reps per exercise.
Right now I just started this program again and I'm using the dead lift and the bench press.
The dead lift is basically the king of full body strength exercises and utilizes about 80% of your muscles.
The bench press pretty much covers the other 20%.
In the book, Pavel recommends a one arm standing barbell press which really works the grip and stabilizers.
This option also means you don't even need a bench.
Never go to failure (this just teaches your nervous system to quit) and cycle the weights.
So, over the course of 2-4 weeks, the weights will slowly increase so that your last workout is the toughest.
Take a week off then start over again backing off the weights a bit and working up to a new personal best.
The 1st set of 5 reps is heaviest; the second set should be about 10% lighter.
If you want to get strong and toned without adding bulk, this method is for you.
If getting "yoked" (that means big) is your thing, using this method for a month will allow you to add more weights in your traditional bodybuilding routines leading to better gains.
Heavy weights, low reps (5 or less), low sets (1-3), give it a try.
In it he details how to build extremely high levels of full body strength using only 2 exercises, 20 minutes a day and less than $150 in equipment (said "equipment" being a 300lb barbell set, look for sales or buy used.
) The best part is because this is low volume, heavy weight work you do not get very sore (after a short adaptation period, I don't get sore at all) and don't pack on much (if any) muscle.
You just get crazy-strong.
How does it work? Well, it has to do with adaptations in your central nervous system (CNS)...
teaching your body to let you tap into more of the theoretical strength you already possess.
It is like removing a block from under the gas pedal.
We all know that under extreme duress such as a life or death situation, we can tap into lots of extra strength not normally available to us.
This is because our central nervous system limits the amount of strength available to us under normal circumstances in order to protect our joints and muscle tissue.
In an emergency, our body decides the risk of a ligament, tendon or muscle tear is worth it to deal with the immediate situation.
The problem is, on a day to day basis, the amount of your theoretical strength your CNS lets you tap into is very conservative and only a fraction of what is available.
So, in order to tap into more of this strength, you have to let your CNS know that is what you want.
You do this by lifting heavy weights (with safe and stable form) for low repetitions.
The method is to pick a few multi-joint exercises (2-3) and do them 4-5 days per week.
Do only 2 sets of 5 reps per exercise.
Right now I just started this program again and I'm using the dead lift and the bench press.
The dead lift is basically the king of full body strength exercises and utilizes about 80% of your muscles.
The bench press pretty much covers the other 20%.
In the book, Pavel recommends a one arm standing barbell press which really works the grip and stabilizers.
This option also means you don't even need a bench.
Never go to failure (this just teaches your nervous system to quit) and cycle the weights.
So, over the course of 2-4 weeks, the weights will slowly increase so that your last workout is the toughest.
Take a week off then start over again backing off the weights a bit and working up to a new personal best.
The 1st set of 5 reps is heaviest; the second set should be about 10% lighter.
If you want to get strong and toned without adding bulk, this method is for you.
If getting "yoked" (that means big) is your thing, using this method for a month will allow you to add more weights in your traditional bodybuilding routines leading to better gains.
Heavy weights, low reps (5 or less), low sets (1-3), give it a try.
Source...