Here is a good strategy for people who like isolation exercises, but who also want to get strong in the basic lifts. This strategy is to include isolation exercises at the beginning of a strength gaining cycle, but dropping them as soon as you hit a sticking point. We will talk about why this works so well.
[Another cool photo that has nothing to do with the article. This photo reminds me of summer time. I can't wait for sunny weather!]
Many people have probably heard of the term periodization and quickly skimmed over the article. Periodization just sounds complicated, and it can be. I would like to describe a simple way to use this lifting philosophy to insure you don't reach sticking points. We will look at gaining strength in particular, but this works well with any physical activity.
[Periodization was mastered by Tudor Bompa, Trainer of the Former Soviet Union Olympic Team. These techniques allowed the former Soviet Union to dominate the Olympics for close to 30 years. This legendary trainer laid out his life's work in the book, Theory and Methodology of Training.]
I'm sure most people reading this have heard of the Muscle Confusion Principle. The idea is to change exercises and set and rep schemes on a regular basis, to keep the muscles guessing. How can you make great progress in any one exercise if you don't focus on it long enough? Sticking with and practicing a skill is the only way to master it. I don't recommend jumping around when trying to be successful at anything, including lifting.
[Pistol Pete Maravich, carried a basketball around with him 8 hours per day from the age of 12 until he reached the NBA. When asked why..."You don't get here by just wishing". I love that quote!]
I am sure you have heard the phrase – a chain is only as strong as its weakest link. If you believe that is the case, then many muscles in your body are only as strong as your grip. If someone lifts a weight with the use of straps, did they really lift the weight? Sorry, but if you can't hold the weight you are trying to lift, then I don't think you truly lifted that weight. I preach functional fitness, and grip strength is a huge part of being functionally strong.
[Weak grip strength with strong muscles is like having a 510 HP Aston Martin Vanquish V-12 with cheap tires...much of that power will be wasted and won't be transferred in a functional way. Man...James Bond knows how to chose cars!]
The basic building block of strength training is the individual repetition. If you perform each rep the way I describe here, you will never have to worry about injury. Also, this approach to lifting will insure that you get maximum muscle definition not just on the muscle being worked, but over your entire body. Performing each rep properly makes all the difference in the world when it comes to looking sleek and defined.
[You have probably noticed by now that I don't include a lot of sweaty people in spandex lifting weights. I'd rather chose inspiring photos like people sun bathing on the bow of a Mega-Yacht. My blog is just trying to make the Internet a more attractive place.]
If I was going to come up with a simple formula for getting the slim and lean look that looks great in and out of clothes, this would be it: Strength training while losing or maintaining weight. The main thing is to do strength training in a safe and sensible way. The other point is to do it without adding excessive muscle mass. Most people have never tried to gain strength while losing or maintaining weight. Typically people "bulk up" while strength training and lift light when losing weight. I suggest a different approach.
[Speaking of mathematical formulas..."A Beautiful Mind" is one of my all-time favorites. This movie blew me away!]
Pyramid sets are widely recommended in most gyms and do have their place, but this isn't the quickest route to gaining strength. Pyramid sets are great for exhausting the muscle and building mass, but what if your goal is muscle definition? I will recommend a better approach.
[The Great Pyramids near Cairo, Egypt. This is one of those "places to see before you die". Damn we live on an amazing planet!]
