Fitness

Strength Training

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Blog By: Aishwarya Ghumekar

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When it comes to building strength, there are two rules: lift heavy and use multijoint lifts with great technique. There are hundreds of exercises that can help you get bigger or stronger, but when you are limited on time or equipment, there are four monster lifts that will make your whole body stronger.

Shoot for 5-8 reps for 3-5 sets per exercise. And don’t cheat yourself—make sure that those weight loads help take your muscles to near failure on each set. When training for strength, a bit more rest is recommended. Aim for 2-3 minutes between sets and increase the weight if you are having an easy time getting to eight reps on each set. All big strength lifts should come early in your workout routine if you are using them in conjunction with other lifts for a specific muscle group. If you build a program around the following major movements, you can minimize the use of “finishing exercises” for the arms, calves and abdominals.

So if strength is your goal in the gym, try doing all four lifts in one workout twice a week, leaving plenty of room between workout days (3-4 days) for maximal strength.


 

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