Lots of guys at the local gym are keen to get jacked unbelievably as possible. CRB Tech Reviews simplifies how to gain strength without any size issue.
But every athlete doesn’t want to build massive muscles. Why not consider the gymnasts, who use their body weight as their primary resistance. They know that strength is required but additional bulk could be more hindrance than a help. Similarly, athletes who compete in weight classes wants to be as strong while trimming away any unnecessary pounds.
So here we summarise a few tips of how to gain strength without the size:
1. Heavy lift
Lifting heavy will improve your strength by acting on the motor units and the muscle fibers associated with these motor units have the potential for increasing your strength. But they fatigue quickly. So remember maximal lifting is best applied for multijoint exercises (e.g., squats, deadlifts, presses, and pulls).
2. Lift Explosively
Speed lifts (e.g., box squats, speed deads, and speed bench) are an excellent lifting style to accelerate and for power development. Weights around 60% 1RM must be used and moved possibly. Accommodating resistance like bands and chains can be used to further challenge your ability to accelerate the load.
3. Do Polymetrics
Also known as jump training, this involves hop- and jump-type exercises that trains and develop the stretch shortening cycle. This cycle trains the body to better utilize stored elastic energy to yield stronger and more vigorous contractions. This improvement in reactive ability can also be explained by improvements in muscle-tendon stiffness. Moreover weighted plyometric exercises can be used such as successive body-weight jumps over hurdles or continuous dumbbell jump squats.
4. Use Sprints and Drills
Nothing can build running speed and quickness on the field better than sprinting . Performing sprint intervals or hill sprints (linear) or agility drills (multi-directional) will help develop strength and power specific to running and cutting.
5. Contrast Training
It is the fusion type style which includes heavy strength training and plyometric training in the same workout. So you must be wondering what could be the physiological mechanism behind this training method. Well, it is known as post-activation potentiation, or PAP in short. So you need to start with a heavy strength training exercise about five-rep max. After a 3–10 minutes break, you’ll need to perform a similar plyometric exercise for about 5-10 reps.
Make sure to take some break in between. If the interval between the strength and plyometric exercise is too short, that will cause fatigue and a reduced jump performance.
6. Rest Longer
Yes! You read it right. Rest is very essential for about 30-60 seconds between sets. If you are training for strength, you need to increase your rest period to about 2–5 minutes, based on the exercise. Your mental power and ability to focus on the heavy set will also be influenced by the longer break.
So guys keep your eyes on this page of CRB Tech Solutions for our upcoming fitness and health articles……words shared by fitness expertises.
Interested in Powerlifting? Share your strength training tips and experience or simply learn about this sport here.
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