On today’s episode I’m talking about how to reach new levels of strength.
Welcome Live Lean Nation to the episode, I’m your host, Brad Gouthro, the #1 expert teaching you how to Live Lean 365 days a year.
When it comes to the hierarchy of fitness goals for most beginners, getting stronger usually falls behind both fat loss and muscle building in priority.
Typically people think in order to lose fat they need to do more cardio.
And in order for people to build muscle, they need to continuously stay in the 8-12 rep muscle building range.
Yes, this can be correct to a point.
But people often neglect the importance of how focusing on building more strength can actually help accomplish more fat loss and muscle building faster.
Look at it this way…
The stronger you are, the more weight you can lift in the 8-12 rep hypertrophy zone.
The more weight you can lift in this zone, creates more of the necessary stimuli to build more muscle: muscle damage, muscle tension, and muscle burn.
The more muscle you build, the more fat you’ll burn as muscle tissue is the key metabolic driver of the body.
See how building strength is so interrelated with fat loss and muscle building?
So the question now is, how do you train to get stronger and reach new levels of strength?
Well it depends on what your starting point is.
If you’re a beginner to resistance training, with consistency, you can do pretty much any type of resistance training to build strength.
The reason is because of the basic principle of progressive overload.
Since your body is not used to performing various exercises with any form of weight, you’re body is going to adapt by growing to get stronger.
This includes bodyweight workouts, resistance band workouts, suspension training like the TRX, kettlebells, machines, and of course my favorite, dumbbells and barbells.
However if you’re intermediate or advanced, you have to get more strategic with the way you set up your workouts.
Of course, I always recommend you invest in a good workout program designed by a professional, but if you refuse to do that…
Here are just 3 of the many strength building methodologies for more experienced lifters to follow:
The definition of intensity in the strength training world is often mis-used. I’ve been at fault for this at times.
The technical definition of intensity is measured by how close you’re lifting to your 1 Rep Max (1RM).
This means to reach new levels of strength, you need to train with higher loads of weight relative to your 1RM.
Most strength experts recommend training with loads of 70-100% of your 1RM.
As your loads increase, your reps obviously will decrease.
With that said, it’s often best to select a load that will challenge you to lift within the 1-6 rep range to promote strength gains.
So that leads us to Volume.
Volume is simply defined as the amount of work done. Or how many sets and reps are completed in a workout.
To build strength, since you’re now lifting in the 1-6 rep range with a higher load of weight, you won’t achieve the necessary load if you stick with the traditional 3-4 sets.
So rather than training 4 sets of 10 reps with a load of 50 pounds, you could reverse that to lift 10 sets of 4 reps with a load of 75 pounds.
Therefore, you still keep the volume high by lifting a total of 40 reps, but you’re also increasing the intensity by lifting a total of 3000 pounds (40 reps x 75 pounds) vs. 2000 pounds (40 reps x 50 pounds).
See how this manipulation in your training protocol can produce more output?
Regardless of what your training goals are, you should not completely neglect getting stronger from your training.
If you’re a cardio king or queen, get off the treadmill and start with bodyweight resistance training like the workouts found in my Live Lean 15 workout digital DVD program.
Or if you’re more experienced, try adding these strength building protocols to reach new levels of strength.
That’s it Live Lean Nation.
If you want more a more advanced strength building program, the advanced version of my LiveLeanMass.com is for you.
But in order for you to complete the advanced version of my Live Lean Mass program, you must first complete the original program first to prepare your body for what’s to come.
You can check out that program at LiveLeanMass.com and to get the advanced strength building version, make sure upgrade your order by selecting it on the next screen after purchasing the original.
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I love you guys and keep Living Lean.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.