Skip to main content

How to Increase Strength: The Best Exercises

Strength training is important for athletes of all kinds and anyone interested in fitness and overall health. It's important to know what exercises are best for your fitness goals. Some workouts are best for burning calories others for building muscle and some are designed for adding strength and endurance. Here are some of the best exercises to increase strength.

Increase Arm Strength

Twenty-Ones for stronger biceps:

One of the best bicep workouts, twenty-ones push your arms to their limits. Begin with dumbbells that are a challenging weight but not too heavy (you're going to have to do 21 reps.) First perform a standard curl, but stop half way and hold for a second. Lower and repeat for 7 reps. On the last rep, hold at the halfway point and then do 7 reps the rest of the way up toward your shoulders. Don't let the weights drop below the halfway point. You are doing half reps at the bottom and then the top. Next bring the weights all the way down to normal starting position and do 7 full curls. At this point if you are using the right weights, your arms should be burning.

Static Curls

Static curls are great for increasing strength because they use isometrics. Your body gets used to repetitive movements like standard curls, but when you make your muscles hold a contraction they are challenged in a different way. To perform: Begin with two dumbbells. Curl halfway with the left and hold at the halfway point. Next do 3-5 regular curls with the right stopping and holding at halfway. Next do 3-5 curls with the left hand while holding the right still. Continue until you have done at least three sets with each hand.

Strip sets

Lay out four dumbbells of different weights, for example 35, 30, 25, 20. Start with the heaviest weight. Perform three curls with the right hand, and then switch to the next weight performing the same reps with the same hand. Continue this until you have done a total of 12 reps with your right hand. Repeat the process with the left hand. Repeat until you have completed at least three sets.

Increase Leg Strength

Deep squats

Squats are one of the most important all over strength building exercises and fundamental for increasing leg strength. With feet shoulder width apart and hands at your side, keep heels firmly planted and squat down until your fingers touch the floor. Do as many as you can. Rest, and then do it again.

Increase Core Strength

Extended Pushups

Core strength is fundamental and extended pushups are one of the best ways to work your core. Begin like an ordinary pushup, but extend your hands forward past your head. Keep a straight back (your instinct will be to arch.) In a normal pushup your chest lowers between your hands. In this version, your head will come down between your hands. This odd angle forces you to use more of your core to stabilize. Also keep in mind that a little goes a long way here. Do not push yourself beyond your limits here; this could lead to injury, but done carefully and properly, extended pushups will definitely help your core strength.

These are just a few exercises to help increase strength. This is not a complete workout, but the addition of these to your workout will certainly make a difference.

Comments

Popular posts from this blog

What is Shinto? An Overview of Ancient Japanese Mythology Spiritualism, Mysticism, and the Kami

Shinto began in ancient times as a shamanistic practice of nature worship much like the early druids. As outside cultural and spiritual influences came to Japan, what started as a loosely formed nature cult grew into a religion that has acquired many followers and greatly impacted world culture. Shintoism is a religion that is strongly connected to teachings of Buddhism, Taoism, and Confucianism. Shinto belief borrows much from the teachings of these sister religions, but still it remains unique in its structure. Without great study of Shintoism, one could easily see the influence from Buddhist and Toaist temples by looking at a Shinto shrine. In Japan it is common to see statues of Koma-inu placed outside of Shinto shrines. Koma-inu are guardians against evil that strongly resemble the Chinese guardian lions found outside Buddhist temples. To further show the importance of Chinese Taoism in the inspiration for Shinto beliefs, the word Shinto adopts the Chinese word Tao which translate...

A Brief Look at the Eventful Life of Samuel Tilden

Samuel Jones Tilden was born in New Lebanon, New York in 1814. He was educated at Yale University and the University of the city of New York. He was admitted to the bar in 1841. [1]  Tilden became an outstanding corporation lawyer, who mastered the complexities of reorganizing and refinancing railroads. He amassed a fortune in fees, which he augmented by shrewd  investments  in railroads, iron mines, and real estate. [2] Tilden had shown leadership ability early in his political career. An ardent Jacksonian in the 1830's, Tilden became a leader in the 1840's of the Barnburners. [3]  "The Barnburners were a radical element of the Democratic party in New York State from 1842 to 1848. The name derives from the fabled Dutchman who burned his barn to rid it of rats; by implication, the Barnburners would destroy corporations and public works to do away with the abuses they foster". [4]  This alliance illustrated Tilden's commitment to the abolition of corruption. ...