When it comes to building strength there are two points. Lift heavy and use multi joint movement with good technique. There are many exercises that you can do in your local or home gym to help you get stronger, but when you are limited on time or equipment, there are four lifts that will make your whole body stronger.
Since your body is comprised of muscles that help you push and pull, you have to work them all to maximize strength. To do this effectively, choose a whole body push exercise. This biggest lower body lift is the squat and in conjunction with a whole body deadlift. Its good to include alternating lunges, leg press. This can include both your core and lower body muscle training. The biggest upper body use exercise lifts are the bench press, seated lateral rows, military press, dumbbell rows.
Minor upper body lift would include bicep curls and tricep extensions. Shoot for 5-8 reps for 3-5 sets per exercise. Make sure 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. Following major movements, you can minimize the use of finishing exercises for the arms, calves and abdominals. Try doing 4-5 lift techniques in a single workout 1-2 times per week.
Try to increase strength by adding small amounts of weight over a course of time.
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Thank you all for the constant cheer and encouragement over the last several days. I cannot thank Brian Johnson enough from BP Coaching for his knowledge and expertise. There was several times throughout the 74 hours and 12 minutes thatMatt Kearney Contractor