Strength Training Exercises
There is no better time than now to start implementing a routine that will help you improve your strength. There are many different exercises that you can do for this, but let’s take a step outside the box and look at some more unique movements which can help you add variety to your workout routines.
I should preface this article by stating that when you are focusing on strength gains there are two angles that you need to capitalize on to maximize your efforts.
The first of course, is your diet. Remember to have a pre-workout meal that is rich in clean carbohydrates like oatmeal, cereal, or fruit like bananas/apples. This kind of pre-workout meal is great because it provides you with a blast of energy to push you through a killer workout.
If you have at least an hour before your workout to eat a full meal then do so and concentrate on including a high quality protein such as fish, skinless chicken, extra lean beef or beans/lentils. The extra protein here will help supply your muscles with amino acids and reduce the catabolic state (break down of muscle for energy). Try and keep the fat amount low as fat slows down your digestion…[ad#ad-2]
Note for Strength Training Exercises: If you find yourself a little queasy during your workouts this is because you didn’t give yourself enough time to digest your food especially if you included slower digesting proteins like the meats mentioned above. In this case, you may find a protein smoothie with fruit is a great alternative as it will digest usually quickly within 30-45 minutes.
The second angle to keep in mind is that for strength to improve you need to focus on higher weights and lower reps. Try and max yourself out at 8 reps, meaning that you shouldn’t be able to perform another repetition after 8 because your muscles are too exhausted.
Note for Strength Training Exercises: Make sure you are keeping proper form and not arching your back or using a swinging movement to complete the last rep. If you’re doing the bench press your back and head should be flat on the bench. I emphasize this because you are risking injury to your shoulder/lower back anytime you break proper form and this will set you back several weeks until you recover.
Now on to some unique strength training exercises (remember to aim for 3 sets of 8 repetitions and you can do this as one workout or add these exercises to your current workout routine)
Lateral Dumbbell Lunges on each side (view image)
Mixed Grip Chin Up (view image)
Bent over Low Pulley Side Lateral Raises (view image)
Crossover Step Up with dumbbells (view image)
Push Ups on Dumbbells (view image)
Romanian Deadlift (slight bend at hips) (view image)
Barbell Curl Lying on Incline Bench (view image)
Decline Close Grip Skull Crusher (view image)
Cable rope rear deltoid rows (view image)
Bent Over Two Arm Barbell Row (view image)
Try these strength training exercises for 4 weeks and leave a comment on your results…