How to Achieve Maximum Strength

How to Achieve Maximum Strength

How to Achieve Maximum Strength

When trying to gain strength, traditionally the best way to do so is to lift heavy, with more sets while performing less reps. Strength is usually measured by how much weight a individual can move. When trying to reach your full strength potential, there is an important factor many don't consider that without it you will never achieve your maximum strength potential. This essential element is explosive power. Strength and Power are two separate things but both rely on each other. Strength is measured by how much force one can generate. Power is measured by speed x force. Just because a man is strong, that does not make him powerful. "A smaller man who can swing a baseball bat faster may hit as hard or as far as the heavier stronger man who swings slower." Bruce Lee

By combining plyometrics with heavy resistance training, you will develop your maximum strength and power potential. This is called Complex Training.

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Complex training is meant to increase strength and muscle speed, which are the key factors to developing explosive power. By developing explosive power, it should increase the maximum weight you can lift. Complex training is strenuous on your joints and should not be done more then once or twice a week. Take a least five days rest before working the same muscle group again.

Power is measured by force(strength) times rate of force(speed). It is believed that since weight lifting tightens and tenses the muscles it makes it difficult for the muscles to move fast. Also having bulky muscle supposedly makes them slower as well. This is true if all one does is lifts heavy and does not stretch the muscles properly . Weight lifting alone will increase your power and strength, but by integrating plyometrics and stretching properly with heavy weight training, you add the benefit of improving the rate of force(speed). Rate of force is the speed with which force is achieved in a movement. The key to increasing your maximum lifts is to increase your power output. But one does not increase power by just by lifting heavy weights. You must increase the rate of force(speed) that it takes to move the weight.To generate power one must develop their fast twitch muscle fibers which are responsible for exerting power. These muscle fibers are developed through anaerobic exercise(exercises that requires muscles to contract at high intensities for short durations of time. Plyometrics and heavy weight lifting are both anaerobic exercises.

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While strength is used to pull or push against resistance, by increasing the rate of force(the speed in which you apply strength) against the resistance, generates a burst of energy against the object, thus creating momentum which makes the object easier to move. For example when doing a set of weighted squats, you lower the weight until your at 90 degrees. You then explode the weight upward as fast and with as much force as you can. The more speed you launch yourself with, will create more momentum to help push the weight upward.

You willperform 5 sets of 3 to 5 reps,for every core movement. After every set of core lifts you will immediately perform a plyometric movement for 10 to 12 reps. You will take a 3 to 5 minute break between sets. These workouts are really intense; you will want to give your muscles a chance to recover since your goal is too able to lift heavy weight with maximum effort. You are not trying to lift until muscle failure. Your goal is to increase muscle strength and power, not muscle endurance or muscle tone. After the lifting movement you do, the plyometric move you do right after should work the exact same muscle group. For example you will do clapping push-ups after bench press and jump squats after weighted squats.

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