By Guest Author – Mathews McGarry
Working out is one of the most important things not just for our appearance but for our health and overall well-being as well.
However, there are different ways you can exercise and each one of them does something different for your body.
Some train to look better, some to get more stamina and endurance, while some train for strength.
Needless to say, if you want your body to prosper the most, you would be wise to try and achieve all three in your athletic endeavors.
The way in which this works is quite simple indeed.
To get there, you must combine your trainings, but in order to do this properly you must first know how much strength training you really need.
Volume and intensity of training
First of all, there is a pretty much clear division of the ways in which the volume and intensity of your trainings affect your body.
If you are to increase your strength, then you must push to your furthest limits.
This means putting the greatest weight you could possibly lift on the bar, but it also means that you shouldn’t do more than five reps in a set.
You would know that you are doing a good job if the 4th and 5th rep of the set seem as if you are not going to make it.
On the other hand, if your goal is to increase the volume of your muscles, what you should do is go with sets of 6-12 reps.
This naturally means that when it comes to intensity, you should stay at 50% to 70% of your possibilities. Even the number of sets counts and it should seldom be below 5.
One more thing is important to mention:
regardless if you are going for strength or an increase in muscle mass, you should always combine these two. In fact, going on a 5 weeks regimen where 4 weeks consist of muscle building sessions while the 5th is mostly oriented at strength training, is called supercompensation deload and it gives you ultimate athletic results.
On the other hand, there are a lot of details here which could make a huge difference, which is why it must be wise to find a professional to answer some of your coaching questions.
The next thing that we simply must mention is how great strength training is for your overall weight losing endeavors. Sure, some may think that starving yourself and doing cardio exercises are the two most effective methods of losing weight, but rest assured that strength training is in no way inferior. It has been proven that changes that weightlifting instigates in your metabolism work as a perfect weight losing method. This goes for both male and female gymthusiasts. Almost every time you ask a female movie star where does she gets her looks from, she will respond that she does a lot of yoga when in reality this is more probably the result of crossfit or weightlifting than anything else.
Strength affects everything
The most common misconception that people make is believing that strength is just about lifting things. This point of view could not be more inaccurate since strength affects literally every single thing we do. The stronger we are, the better our coordination is, the quicker we are, less tired we are and in some cases, even our cognitive abilities are affected by this in a positive way. Still, this is just the tip of the iceberg. By getting stronger, your body will become more resistant to injuries since your bone density increases while tendons and ligaments strengthen. Not to mention that your immune system gets a boost as well.
All in all, as you can see, strength training is essential in making your organism perform admirably. However, pushing it too far with your strength training exercises can simply exhaust you, which may have an adverse effect. This is why you need to do your homework on this topic, even if it means getting some professional help. Finally, don’t forget to combine a couple of different training regimens for an optimal effect.
Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life. Follow him on Twitter.