How to develop physical strength – Basic methods and factors

There are many basic methods for developing strength, and you should not train one muscle at the expense of another. Consider the basic methods of developing strength!

For people who take care of their health and are fond of sports, not only visual results are important, but also the achievement of new frontiers. One of them is physical strength. If you want to develop it, you need to consider several factors. Strength training of various types is important, but not the only component of success.

BASIC STRENGTH EXERCISES

Workouts may vary. There are three types of suitable exercises:

• with external resistance. It can be divided into 3 more varieties – with the use of weights, classes with a partner, or overcoming obstacles in the external environment.
• With overcoming your weight. 2 types can be used here – strength exercises from gymnastics and jumps from athletics.
• Isometric. Creation of passive and active muscle tension.

Exercises with external resistance

This type of training is the most effective in terms of developing strength, and therefore it is the main thing that you should include in your training regimen. In the process of their implementation, the overcoming work of the muscles is carried out, their isotonic contraction is achieved. Due to the heavy load, subject to regular training, the strength gradually increases.

Lesson options:

• With the use of weights. Standardly for this, dumbbells, kettlebells, and barbells are used. They can also be replaced by some types of simulators that do not limit the time to complete each approach. Depending on the chosen techniques and projectiles, it is possible to influence both a certain muscle and its part.
• With a partner. Exercises are used in which the muscles are given resistance using the weight or strength of another person. They are convenient because they do not require a mandatory visit to the gym: if you have a partner, you can work out at home.
• In the external environment. Her resistance refers to uncomfortable conditions for training. For example, running against the wind, on snow, exercises on ice, on the sand, etc. can be used.

IMPORTANT! The effort to be performed must exceed the usual level. Therefore, if the exercises at some point began to seem too easy, you need to increase the load or replace them with others.

Weight lifting exercises

In terms of their effectiveness, they are close to the previous type of training. Convenient because they do not require a mandatory visit to the gym.

• Strength exercises from gymnastics. Push-ups on the uneven bars or in the lying position and pull-ups are a classic option.
• Jumping from athletics. Overcoming various barriers in a jump creates the right level of tension in the muscles.

Isometric exercises

This type of exercise provokes the simultaneous creation of tension in as many muscles or their parts as possible. The voltage itself can be active or passive.

• Active. Fixation of the body in any position that sets the tension for a given amount of time. Usually, it’s a few seconds.
• Passive. This includes exercises in which you need to hold the load. They work to lengthen muscles.

ADDITIONAL STRENGTH DEVELOPMENT FACTORS

In addition to exercise, there are several factors that affect the level of physical strength. If any of them noticeably “sags”, classes may not give the desired result. Consider the factors that everyone who works on developing strength should pay attention to:

• Correct execution of the selected exercises. If the technique is violated, the result may be several times less than expected, moreover, injuries or pain in the joints are not excluded.
• 1-2 days between workouts for one muscle group. Known fact: muscles need time to rest. Therefore, either class is required every other day, or different workouts are arranged so that there is a break between them.
• Periodic change of exercises. Working on the same muscles leads to the fact that with the same load, the results are reduced. Changes are needed from time to time.
• Balanced diet. A separate topic that an amateur athlete should study at least superficially, and one who wants to become a professional needs to study in detail.
• Healthy sleep. The average minimum, except for individual cases, is a stable 7-8 hours a day. Training is a considerable physical activity, and if a person does not get enough sleep, there will simply not be enough strength. Although it may not show up right away.
• Regularity of training. What you started should not be abandoned, just as you should not take long breaks.

By adhering to the rules described above, you can achieve high results in the development of strength. SPECIALISED information will help you do everything more correctly and avoid mistakes.

BASIC METHODS FOR DEVELOPING PHYSICAL STRENGTH

1. Myometric method, which involves muscle work in overcoming mode. This is the main method in powerlifting and bodybuilding. The athlete spends the main effort during the exercises while lifting weights, especially with large and maximum loads.
2. Plyometric method, which involves the work of muscles in a yielding mode, in which it is possible to develop a much greater absolute value (by 10–30%) of muscle tension than in overcoming stresses.
3. Isometric (static) method. This is a reliable tool for developing muscle strength through static exercises. In training, static efforts of the total muscle tension (up to 100% of the maximum for 5-10 seconds) and local efforts of individual muscle groups (up to 50% of the maximum for 15-30 seconds) are used.
4. Combined mode method, which combines the properties of overcoming, yielding, and isometric methods. It is actively used by high-class athletes in many power sports. This method is effective when the athlete works 75% of the training time in the overcoming mode, 15% in the inferior mode, and 10% in the holding mode.