Training with heavy weights builds muscle mass, and significantly increases muscle strength. This happens with a constant increase in the weight of weights and when working at maximum effort.
And sometimes it may be necessary to increase muscle strength only in a shorter time than usually occurs at a natural pace. In this case, we resort to a special training system that helps develop strength indicators, this system will work especially effectively when doing powerlifting.
Training method to increase muscle strength in bodybuilding
The growth of strength indicators usually occurs in proportion to the growth of muscle mass, under one condition, if we train correctly. With proper training, we gradually increase the load and perform exercises with maximum effort.
It is the maximum effort that underlies the stimulation of the growth of our muscles, causing an increase in the volume of our muscle mass, as well as an increase in strength indicators. However, there are differences in the training of a bodybuilder and a pure strength athlete, such as a powerlifter.
During normal work on muscle mass, we usually add 1 or 3 kilograms of working weight in one month. If we want to dramatically increase strength, then we will introduce into the training process one more workout per week with the use of strength.
When training for strength, we reduce the number of repetitions in the exercise so that almost every approach takes place with a maximum load. Also, when working with large weights, we will definitely need a gym partner, since the last set is usually considered the most effective, as well as a little help.
We do heavy weight training no more than once a week, and we replace one bodybuilding session with them, or they go as an additional workout only on a free day. We include strength exercises in the workout itself, when we perform the last approach in the exercise, we simply increase the working weight so that we can perform a set of a maximum of three repetitions, and we do all three with great effort.
Separate strength training
- We warm up for 15 minutes, at this time we knead the ligaments and joints well, we warm up all muscle groups. At the end of the warm-up, we will have a small perspiration.
- We do one exercise per muscle group, the number of approaches is 4 or 5, no more.
- The number of repetitions for each approach should range from about 1 to 6. We do more repetitions in the first approaches, but with less weight. Then we reduce their number and at the same time increase the weight.
- We will perform only basic exercises, namely: deadlift, bench press and standing, squats with a barbell, traction in an incline.
If you want to build an entire training system to increase strength, it is better to take a ready-made one. For example, Jim Vendler's 531 system has proven itself well. It just has cycles for bodybuilders.
When working only for strength, we do three workouts a week. More classes should not be done, since an excessive load on the body will be created, which will also lead to injuries or overwork.
Before we start training for strength, we will make a list of the necessary muscle groups, the strength of which we want to increase. Then we select exercises for effective stimulation. At the same time, we take into account the possibility of selecting weights; for this, dumbbells or a barbell must have interchangeable pancakes of various weights.
A good effect in the development of strength indicators will also be given by training with your own weight, while we use such exercises as push-ups from the floor, pull-ups on the horizontal bar, squats or push-ups on the uneven bars. Do not forget that strength grows only if we use additional weight when performing exercises.
The main rule when working for strength using your weight is no more than 6 repetitions at maximum effort.
