Note: If you want a step-by-step proven workout plan for getting stronger and packing on slabs of muscle, I highly recommend checking out this article today.
What you’ll find on this page…
- Part 1: What will strength training do for you?
- Part 2: What is strength training?
- Part 3: Beginner strength training workouts
Part 1 – What Will Strength Training Do For You?
Strength training is one of the best ways to build muscle, lose fat and get stronger. Strength training is the best form of weight training for athletes, especially those in sports like football, wrestling, track, gymnastics and power lifting (any sport really…).
Unlike most bodybuilding workouts that you’ll find in fitness magazines, strength training is actually very useful for helping physical performance in sports. Getting stronger is one of the best ways to help your performance in nearly every sport.
If you’re a guy, strength training will help you…
- Get bigger, more defined muscles
- See significant gains in strength (improves athletic performance)
- Boost your metabolism and help you burn fat
- Produce more testosterone in your body
If you’re a woman, strength training will help you…
- Get a tight, toned fitness look through your arms, thighs, butt and stomach
- Make you stronger and give you more energy
- Stay lean ( You will NOT, I repeat NOT get big and bulky)
Part 2 – What Is Strength Training?
Strength training is about working your body’s large muscle groups in natural movements (squats, deadlifts, bench press etc..) that result not only in an improved physique, but also a noticeable increase of strength and improved athletic ability.
Many weightlifting programs are designed specifically to make your body look better while neglecting the function behind the form. While it is better than sitting on the couch, you aren’t getting the full benefits of your workout. The majority of these programs use exercises that are utterly useless outside of the gym (wrist curls, calf raises etc.) and do not translate into athletics or real world activities.
Most guys who workout with traditional magazine workouts (high rep, lower weight) will see some results and start to feel good about themselves. They look better in the mirror and think damn! This is finally working! Then one day their neighbor’s car gets stuck in the snow, and they have to help her push it out… Or they need to carry a heavy box out of a care. When people finally realize their bloated three sets of ten reps muscles are utterly useless. They’re confused. They go to the gym six days a week. They follow everything they’ve read online and in the magazines but despite their muscular look, they’re still really weak.
Now what? Reality has kicked in… and the reality is they have a little form with no function. They have big muscles with no purpose behind them…
If this sounds like you, no need to panic. It’s good that you realize there’s a problem and that you need to change your strength training workouts. Here’s what we’re going to do to fix your workouts…
- Simplify
- Increase the weight, decrease the reps
- Rest
- Test your progress
Simplify
- To build muscle and strength we aren’t going to go through the entire encyclopedia of exercises. We’re going to stick with five basic workouts: squats, deadlifts, pull-ups, shoulder presses and bench presses. That’s it, and dare I say that if these five lifts were the only lifts that you ever did, you would be just fine. Probably better than fine. It’s almost always better to keep things simple. Just remember that simple does not always mean easy.
Increase and Decrease
- To build strength, do two things: increase the weight of your lifts and decrease the repetitions. Do not do any more than five reps per set. In most cases, three repetitions would be good ( 3 reps for 5 sets is a good starter). Heavy sets of one rep on occasion are a good thing as well. If you’re using a load that you can lift more than five times in one set, you are not using enough weight to build strength. Put some more plates on the bar, grit your teeth, and lift! Again, simple does not mean easy.
Rest
- You should wait at least two minutes between sets when strength training. Waiting as much as five minutes between sets when doing heavy singles is not a bad thing. I like to rest 2-4 minutes between sets when strength training. Also, you may need to increase your rest periods the more you workout and the more tired you get. You can rest two minutes between your first and second set and four minutes between your fifth and sixth set. Use a stop watch and log your rest periods just like you log your weights, sets and reps.
Test
- Find your one-rep max for each of the five listed exercises. Then test your max every four to 8 weeks thereafter (I find six-week intervals to be fine). You won’t know if you’re getting stronger unless you establish your max periodically. These “tests” let you know if your training is working or if you need to change it up.
Lift a weight that requires all of your focus and determination at that moment. Keep your form clean, be safe, lift with a spotter and also lift as heavy as possible within these parameters. Keep it simple.
The Benefits of Meditation for Mental Health
Meditation has been practiced for thousands of years as a way to cultivate mindfulness and inner peace. In recent years, it has gained popularity as a tool for improving mental health and well-being. Research has shown that regular meditation practice can have a variety of benefits for mental health, including reducing stress, anxiety, and depression.
One of the key benefits of meditation is its ability to reduce stress levels. When we are stressed, our bodies release cortisol, a hormone that can have negative effects on our physical and mental health. By practicing meditation, we can activate the body’s relaxation response, which helps to lower cortisol levels and promote a sense of calm and well-being.
Meditation can also be an effective tool for managing anxiety. By focusing on the present moment and quieting the mind, we can reduce the racing thoughts and worries that often accompany anxiety. Studies have shown that regular meditation practice can help to decrease symptoms of anxiety and improve overall mental health.
Additionally, meditation has been found to be beneficial for those struggling with depression. By cultivating mindfulness and self-awareness through meditation, individuals can develop a greater sense of control over their thoughts and emotions. This can lead to a reduction in depressive symptoms and an improved outlook on life.
Overall, the practice of meditation can have a profound impact on mental health. By incorporating meditation into our daily routine, we can reduce stress, anxiety, and depression, and improve our overall well-being. Whether you are new to meditation or have been practicing for years, there are endless benefits to be gained from this ancient practice. the title: “The Benefits of Practicing Mindfulness Meditation”
Mindfulness meditation has gained popularity in recent years as a powerful tool for reducing stress, improving focus, and enhancing overall well-being. This ancient practice involves paying attention to the present moment without judgment, allowing individuals to cultivate a sense of inner peace and awareness. Here are some of the key benefits of incorporating mindfulness meditation into your daily routine:
1. Stress Reduction: One of the most well-known benefits of mindfulness meditation is its ability to reduce stress levels. By focusing on the present moment and practicing deep breathing techniques, individuals can calm their minds and bodies, leading to a decrease in stress hormones such as cortisol. This can help improve mood, sleep quality, and overall mental health.
2. Improved Focus and Concentration: Mindfulness meditation has been shown to enhance cognitive function and improve focus and concentration. By training the mind to stay present and focused on the task at hand, individuals can increase their productivity and efficiency in both work and daily activities.
3. Emotional Regulation: Mindfulness meditation can also help individuals regulate their emotions more effectively. By becoming more aware of their thoughts and feelings in the present moment, individuals can develop a greater sense of control over their emotional responses, leading to improved relationships and overall emotional well-being.
4. Pain Management: Research has shown that mindfulness meditation can be an effective tool for managing chronic pain. By cultivating a non-judgmental awareness of physical sensations, individuals can reduce their perception of pain and improve their quality of life.
5. Better Sleep: Mindfulness meditation has been linked to improved sleep quality and reduced insomnia. By practicing mindfulness techniques before bed, individuals can calm their minds and bodies, leading to a more restful night’s sleep.
In conclusion, mindfulness meditation offers a wide range of benefits for both mental and physical well-being. By incorporating this practice into your daily routine, you can experience reduced stress, improved focus, better emotional regulation, pain management, and enhanced sleep quality. Whether you are new to meditation or have been practicing for years, mindfulness meditation can be a valuable tool for improving your overall quality of life.