Been looking for that extra power to go for that extra rep? Thinking how to go about that one big mile a head ? The truth is ,that none of the methods you are thinking about has a shortcut !, the only way to develop strength and power is by repetition and frequent workouts.
Strength can be determined or examined by the size of your skeletal muscle fibres on an athletes body . These are muscles produce force that make us perform our daily activities so the more muscle you have, the more force you can produce and the stronger you are.
Skeletal muscles make up almost half of our body mass. When we make movements these voluntary movements make our muscles contract and stretch usually a these process happens in a number of coordinated muscles .
For example, a person who aims to develop arm strength engages his two main skeletal muscles; biceps and triceps to move his forearms . This happens when the biceps contract allowing the forearm to bend and on return to initial position, the triceps contracts. The contraction and relaxation is what builds ones strength since ATP synthesis occurs in the muscle fibres to provide enough energy to the cells which in turn promotes high endurance .
There are a number of factors that can increase the efficiency at which force is applied by the muscles. This leads to cases where a smaller athlete with optimal lifting skill, muscle force production, attachment points, and body proportions can exhibit more strength than a much bigger athlete. However, on average, the guy with more muscle has more strength potential than the guy with less muscle.
so which exercises serve best the context?
As an athlete aiming to attain his/her full potential, it is essential you understand which exercises are best to develop strength and endurance . Another essential element is which muscle each exercise targets, level (Advanced ,beginner ,mediocre) and the part of the body(lower or upper). Remember that the correct form also matters, we don’t want you to start up and even after a period of dedication you don’t see results or develope severe health conditions such as spine injuries, knee and even neck, of which should not be the case , applying the correct form serves an important role to your hypertrophy.
The top exercises to include in your plan are :
- pull ups (5-10 reps ) 5 sets
- push ups
- squats
- deadlift
- Burpess
- Bench press
now note that these are very common and very simple to work on . Focus on the correct form and tempo , ensure you engage the right muscles; push ups can be a great exercise for you biceps and triceps but can also essential for athletes who are looking for pumped chests .Here you get the advantage to maximise your body output and performance.
In order for one to develop strength , repetition is a key asset that one needs to invest in , without repetition and consistency , then your body reverts to a principle known as reversibility . This occurs when you lose your gains after a while , without engaging in any form of exercise or training to stimulate the muscle memory. Therefor it is important to highlight that muscle hypertrophy results in increased power and strength , this is only achieved by doing the correct form of exercise and progressively overloading as you master the exercise . And if you are really looked forward to increasing your strength ,it’s high time you incorporate progressive overload and repetition in your workout plan for better results , remember body weight never fails ,so start low and aim high .
Santi for better life 