If your goal is to gain massive strength, there are several options for exercise to break up your routine and keep you pushing past plateaus. While most strength workouts have an explosive quality in common, they tend to differ on their opinions of progressing and regressing the exercise. Switch up your routine and philosophy from time to time to shock the body and kick-start your motivation.
Kettlebell Workouts
A single workout with kettlebells can burn as many calories as running at a six minute per mile pace, according to a 2010 study done by the American Council on Exercise. The massive calorie burn speaks to the tremendous workload your body endures during a short half-hour session. An example of a kettlebell workout includes floor presses, kettlebell swings, single-arm kettlebell swings, windmills and figure eights.
CrossFit
CrossFit is a full-body exercise program, with access to the program design online. Perform each workout of the day as fast you can. The program alternates running, power lifting and endurance lifting. A CrossFit workout may include 25 repetitions of chin-ups, power-cleans, sit-ups and squats for five sets as fast as you can. Post your time on the CrossFit website to compare with other participants' times.
Strength Training
The strength phase of the National Academy of Sports Medicine's Optimum Performance Training model recommends performing exercises for three sets of one to 12 repetitions for each muscle group in a session. Recover for three to five minutes between each set. A typical strength training session will include bench presses, seated rows, leg presses, seated shoulder presses and hamstring curls.
Power Training
The power phase of the National Academy of Sports Medicine's Optimum Performance Training model recommends four to six sets of a strength exercise immediately followed by a power exercise for each muscle group. An example is to perform eight to 12 leg presses immediately followed by 10 squat-jumps. Adding power to your strength routine will help you increase better than strength training alone.
Member Comments