Muscular Strength Exercises – 3 Great Muscular Strength Exercises

Finding good muscular strength exercises is not always easy, since it is not only important what kind of muscular strength exercise you perform, but also how you perform it.

You see, the best way to increase muscular strength is by lifting heavy weights and challenging your body to keep up with the pace. A lot of exercises that you see in the fitness media lay a great emphasis on “toning” exercises which really increase muscular endurance by performing a large number of reps on low weights.

This is fine, but it is not the way to build pure brute muscular strength. To do that we need heavy weights on low reps, around 6-8 per set. The last rep should be difficult to complete.

Below are 3 great muscular strength exercises that will work multiple muscle groups at the same time while strengthening your core, to help improve your posture and prevent injury.

Deadlifts

These can be performed with a long barbell bar or dumbbells in each hand.

I personally prefer the barbell version, since it helps you keep a better technique and lift heavier weight. Don’t cheat on this muscular strength exercise and take care to perform proper technique. You can start on a light weight with this one until you get the technique down.

Put your feet flat beneath the bar, and then squat down to grab the bar in an overhand or mixed grip about a shoulder-width apart. Keep your back and arms straight and your head looking forwards.

Lift the bar by pushing your heels into the floor and extending your hips and knees to full extension. Pull your shoulders back slightly at the top of the movement, then slowly return to the start position.

Bentover Barbell Row

This is one of the great muscular strength exercises for the shoulders, back, lats, and arms.

Bend your knees slightly and grab the bar with a wide overhand grip, making sure to keep your back straight at all times.

Now, pull the bar towards your upper waist as if you were rowing a boat (but don’t arc the motion), then slowly lower it back down to the start until your arms are straight and your shoulders pulled downwards slightly.

Standing Military Press

A super muscular strength exercise to build the upper shoulders, trapezius muscles, lats, upper chest and back.

This exercise is safer to perform with a high weights rack where you can put the bar at the start and end of the exercise, to avoid straining your back when lifting it off the floor.

Grab the bar in an overhand grip slightly more than a shoulder-width apart. Lift off the rack and start with it just above your chest, in front of you neck. Push the bar up until your arms are almost extended, hold briefly, then lower back to the start position. Repeat.

This exercise can also be done behind the neck, but make sure you have someone to spot you, and / or use a sliding weight rack.

Underground Strength Manual – Strength Training Workout Review

We have always desired to have a great looking body. Some do workouts for the purpose of having healthy and fit bodies; some do it for self boosting purposes. Well, both are great intentions. If you have been working out all these years but do not have a sense of purpose then that it will all be useless. You need to work hard in order to attain your goals very well.

Click Here For Underground Strength Manual Instant Access Now!

If you are seeking for more strength to develop in your body then you must take a serious look at the Underground Strength Manual. Yes, this is the one you are looking for. There are a lot of things that you can learn from this program. If you want to improve on your strength then you are in for a good deal.

You will learn more about workouts that will sweat the hell out of you.

More intense cardio workouts and will surely push you to the limit. Beginners are not welcome here but if you are up to the challenge then do it well.

This will help you learn more about fast paced yet effective workouts, how to design an exercise program that is powerful and challenging, how to develop yourself and push yourself to develop a body that is strong and that of an athlete. Know what tools can help you in further improving yourself in this program.

For a reasonable price, you will get the chance to have this Underground Strength Manual. Do not be left out, do yourself a favor by availing of this program now. There is no room for mediocrity here. You are in for some challenge that will truly build the body you need and the strength you are aiming for. Grab one now. Do not let yourself miss their opportunity.  

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The Complete 90 Day System: athleanx.com Stretching. Is it good or bad? It sounds like it’s a good thing, but is it always a good thing? I’m going to show you in this video if stretching muscles before a workout is a strength builder or a strength buster. The truth may shock you. When trying to build muscle or build new strength one will often hit the gym and get ready for their workout by going through a static stretch routine. The problem is that this is actually the worst kind of warmup that you can do to prepare your body for the workout. To maximize the workout and your ability to build strength (and not lose strength) you’re going to want to stick to the right type of stretching. A dynamic stretching routine (one where you don’t hold any one stretch for more than 5-10 seconds) is a much better way to awaken the muscles, get some blood flow, while still holding onto the strength that can be lost as the muscles lose their ability to form a strong contraction from static stretching. For more information on stretching, the right ways to stretch, and the best stretching exercises that you can do in your workout…as well as the best ways to build strength, the best strength builder exercises and the best ways to avoid losing strength head to http to get the ATHLEAN-X Training System.

Triathlon Strength Training Workout And The Many Tremendous Perks

Because I am a personal fitness trainer, I enjoy to be up to date on the cutting-edge physical fitness stats. I also have a total-body and functional mindset when it comes to fitness. That is why I was so blown away by one of the latest studies I heard about. It said that essentially 75 percent of triathletes do not use any kind of cross-training or strength training for triathlon. If only this majority knew just what they were losing out on. Why not take a look at why a strength training for the triathlete is now a must-have part of a complete tri-training program and how it will bring out your top performance.

Triathlete all too often become obsessed with putting in the miles, or building their base, to the point where many of the nuances of a tri training program become disregarded or ignored.

I have heard people say that strength training is monotonous and not as exciting as a quick run or long bike ride. However you may feel about any single aspect of training, it is vital to be disciplined and not neglect something important that will benefit your training and performance I hope you are still with me here.

What is a triathlon strength training workout.

Far too many folks put bodybuilding and strength and resistance training in the same package. Many of my clients told me that they did not have a desire to get bulky by lifting weights.

Let me assure you, that will not be the case as long as you do it properly. You will simply want to use weight training to benefit you in individual areas and do not need to overdo it. Many professionals recommend a full-body workout two times per week for about 30 minutes. That is all it takes to make great progress.

I believe in a functional program. Consequently all the exercises will help you function or perform better in your other sports or regular daily routine. For instance, you will want to choose exercises that are similar in position and range of motion that you would usually use for swimming, biking or running, not all the elaborate devices in the gym that cause you to bend over awkwardly or use an isolated movement.

Triathlon Strength Training Techniques.

At the outset, you will want to use a strength training workout for triathlon that is well designed and promotes muscular balance. If you do not know enough about designing an exercise program, consult a personal trainer to at least get you headed in the right direction. Machines in the gym are fine to use for some exercises, but I prefer full-body, body-weight movements to help with balance and stability. Decide on a couple of sets and get a good burn going on by the time you get to 12-15 reps. Move promptly and limit rest between each different exercise to challenge your cardio conditioning. Have a personal trainer or fitness instructor help you put together a routine and change it every two weeks or so.

Core conditioning for a triathlete strength training strategy.

Being in tune with your own body, you will find that core strength and stability are very important in all areas of triathlon. Swimming, biking, and running motions require a solid base to operate from. Move away from the typical sit-up and crunch type exercises. I love abdominal exercises that require both strength and balance to promote solid core stability.

“The base of all your triathlon movements is a strong core.”

Triathlon training will require an all-around strong athlete, and by adding to your current training plan with a good strength program is the greatest way to easily boost your performance without adding lots of extra time and miles. Be sure to select a specifically designed strength training workout for triathletes so that you earn all the added benefits without the threat of possible dangers of strength training. With your added new strength and endurance, you will almost immediately be setting personal bests and feeling better doing so.

The Importance of Strength Training For Women!

I find that women today are hung up on doing the “aerobic” workout rather than engaging in something that really gets them results. Now before you get angry with me I pick on the guys too, its just that I am specifically focusing in on you for this particular article. I believe in tough love. Now hopefully I have not angered you to the point that you have stopped reading this article. Now, that we are over the insensitivity lets focus on the matter at hand.

To begin, you have to have a strength training program in place in order to get the results you desire. Not only do you need a strength program, but your strength and conditioning program should be one in the same. If you want top-notch results you have to have an effective and well planned strength program that you can implement in order to get the benefits of building lean muscle mass. This in turn will kick your metabolism into high gear! This is where you shed the inches like crazy in get a super fit body.

Its all about total-body fitness and not an entire 30 minute class devoted to abs! Workout to make yourself sweat, to breathe hard, and do it while handling some sort of resistance. This is where your strength training comes in. Strength training can come in many forms. It doesn’t necessarily just mean weightlifting. Although weightlifting is a form of strength training. It can be a highly effective program designed around utilizing nothing more than your own body-weight. Women that are getting the killer body are getting the killer strength training programs! This is a fact. Don’t shortchange yourself.

The bottom line is that you have to step up your program. There is a bit of a learning curve involved in anything with value.

Take the time to learn and implement an effective strength training program. Like I said this can be an awesome program with just your body-weight, it can be done with weights, or other very dynamic devices like the kettlebell.

Strength Training Workout

Strength training exercises are essential to transforming your body and with turbulence training you will build that body faster than you can imagine.

The benefits of strength training are well known, not only do you increase muscle strength and size you also increase your energy levels, your self esteem increases and how you see your body image. Craig Ballantynes turbulence training is not simply designed to help you lose unwanted fat or build muscle but it is designed to give you a body that screams one hundred per cent strength. Body builders look strong but they don’t have a lot of core strength, which is the key to a strong body.

Strength training exercises rely on a couple fundamental concepts

Variety: don’t repeat the same exercises over and over again. Craig mixes things up for you so you don’t get bored. Every month he changes workouts and takes you to the next stage.

Intensity: how many gym programs fail to challenge you after the first month? With this system you start another stage every month, permanently increasing the intensity. Exercise selection: Craig has spent years developing turbulence training. He has taken the guess work out of it for you and gives you the most successful exercises to build muscle, lose fat and more importantly gain strength fast.

This approach is for moms and dads and anybody else who wants to transform their body. You can do all of this form the privacy of your own home, any time of the day or week.

Has anyone of your friends or family ever challenged you them to see who can do the most push ups. Your probably thinking you can’t even do one, well by the time Craig’s finished with you, you will easily push out 10, 20, 50 however many you want and you will have the strength to beat them again and again and have the bragging rights for a long time to come.

Turbulence training is like having your own personal trainer without price tag that goes with one.

Begin to eat to increase strength, build muscle and lose unwanted fast. Craig has a wealth of knowledge to share with you so you can get a lean strong body.

If you want to increase your self esteem and to finally be happy with your body image and of course gain bragging rights with your new found strength then turbulence training is for you.

More Strength Training Workouts Articles

Strength Training Workouts

If you are looking for good strength training workouts, then what sort of program do you need?

Obviously every individual is looking for slightly different priorities, or results from their strength training workouts, but any good plan will have certain common themes. Working with weights is by far the best way to improve strength, so let’s look at exercises in that category.

1) Focus on exercises which require the use of more than one joint at a time. Chin-ups are one example. These are known as “compound exercises” and they are good for two reasons. They allow you lift more weight in one go, and of course work more muscle groups. It’s almost like getting two exercises for the price of one!

2) A program where its easy to track your performance. Any strength training workouts where you can easily check you are doing more each week are good.

It’ll help make sure you are not pushing yourself beyond sensible limits, but it can also act as a motivating factor. The feeling from being able to exceed last week’s target for example, is always a great boost to the ego.

3) Your program will not actually have you over training. It’s easy to jump in in that first rush of enthusiasm and work-out like crazy. This is actually bad for you in the long term as the muscles rebuild and become stronger in the down times when you are resting and eating. Overworking early on will actually slow down the muscle and strength benefits you are looking for.

Strength training workouts can yield good gains at fast speeds without eating into your time if applied correctly. Good luck!

Strength Training Without Weights: Ways To Get Set Up

Article by Thomas Christopher

The common image of strength training is a sweaty heavyweight hoisting massive barbells, nevertheless if you aren’t attracted to pumping iron, you don’t have to. You don’t need any iron whatsoever in your home workout equipment. At minimum, you need your own body mass. Beyond that, a few items of plastic will help.

The human body offers significant variety with its variously weighted limbs and its joints which give a near boundless number of movement options. Directed and repeated movements of simply your body can supply all the strength training you want. But to move your body with comfort and safety, you should purchase a good workout mat. Padding makes most of the prone and seated activity a lot more comfortable. Try to find a mat that’s at least 3/8 inch thick. The thin yoga mats may be convenient to roll up and stick under your arm for transport, but they are not thick enough to pad your body properly.

You can find many video clips and write-ups on body-only strength workouts on the web, but be careful about the certifications of the instructor. You can find as many online videos as you want from certified physical trainers and physical therapists. If something hurts–you know the contrast between working muscles and real pain–stop! Strength training should not cause pain.

You’re likely to get bored just using your own body, and boredom might lead you to stop working out. So this is where simple resistance bands or tubes come in. These rainbow-colored bands add resistance between limbs, or can be attached to a door knob or a grip bar. They give variety and increase the strength needed to perform a movement. The bands gain in strength as the color gets darker. This means you can go a very long way in getting to your strength training aspirations with only these light, economical, easily stored bands. You can find them at any decent sporting goods shop or on the web. Hang them on light plastic hooks to avoid tangles.

One more rubbery enhancement to your home exercise equipment should be a fitness ball. Pick one that enables you sit on it with flat feet. A fitness ball magnifies your body-only exercises. You will be amazed at the increased difficulty of a push-up started with your feet on an unsteady round surface. Your core stability and your balance will both be dramatically challenged, and improved.

A buying tip: get the ball with a pump, spare plugs (in case you damage one trying to re-inflate a flat ball) and the training booklet or DVD. These extras will make life with your fitness ball a challenge–not an irritation. (Note: a bicycle pump even with a “ball needle” will not work.)

Don’t pump iron, pump plastic! It will save your space and your money and is just as effective.

Leg Strength Training Can Destroy Your Lower Back

Article by Rivak Hoffman BS

Lower back injuries, specifically the region of the lumbar spine is an area that is easily susceptible to disc compression, nerve root impingement and facet syndrome. When performing exercises from the vertical position it is imperative to keep the spine C-1 to S-1 in a straight non rounded posture. This can often become difficult if you suffer from excessively tight calve, hamstring and gluteal muscle. The end result is “butt winking”, a thoracic rounding and/or an anterior pelvic tilt greater than 15 degrees. The end result is extreme focal points of pressure which can squeeze the intervetebral disc’s out of alignment, often a posteriorly. Moreover, between each vertebrae, facets which are the bony wing-like structures which run up and down the vertebral column often impale soft inter-cavernous tissue. The end result in an acute very painful, debilitating, inflammatory response which can keep you flat on your back and out of the gym.

To reduce the likelihood of one of these injuries, leg specific stretching routines must be performed before during and after an aggressive leg workout. The culprit muscles which must be stretched are the quadriceps,gluteals, hamstrings, hip flexors and the two muscles of the calve known as the gastrocnemius and soleus. It is also beneficial to perform a mild core workout to encourage spine stability.

If you make a contentious effort to bring these muscle groups back to their acceptable resting length, then you will stay pain free. (remember strength training makes muscles condense and often inflexible) I have worked with numerous very lean athletes who are exponentially more powerful than the average man. It is not unusual to see a cyclical pattern of injuries when the athlete omits the critically important between set stretches. I myself have suffered from numerous lower back injuries due to lack of leg inflexibility.

It is VERY important to understand your bodies deficiencies in terms of strength and inflexibility. It is important for the athletic trainer / fitness specialist to take baseline measurements of all the leg angles of flexibility in all planes. Every 4-6 weeks re-evaluate for improvement.

A well designed leg conditioning program must be built around a safe and bio mechanically sound exercise prescription. Unfortunately not all fitness specialists are built the same and some therefore ignore the medical and potential injury effects of poor exercise design.

Somagenesis health and fitness trainers have strong foundations in medical anatomy physiology and application. For more information on how to create the perfect leg conditioning and flexibility prescription, contact us as<html>http:www.somagenesis.com&lt;html> or call 760-271-3064.

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Eric Wong Strength and Conditioning

Article by Chad Barnet

In this article, I’ll explain what’s in Eric Wong’s Strength and Conditioning training guide, as well as giving some background information on him, which I hope will be of some help if you’re considering buying it.

Firstly, Eric is a well educated guy. He has a degree in kinesiology from the University of Waterloo in Canada. Furthermore, he has trained hundreds of mixed martial artists, including Claude ‘The Prince’ Patrick, who has an excellent 14 wins, 2 losses record in UFC.

Within Eric Wong’s strength and conditioning training program, he mainly focuses on the 5 critical errors that fighters make, and how to avoid them.

1.) Overtraining:

He mentions that many guys make the mistake of hitting the gym too hard and over-traininig. A typical schedule of someone making this mistake may look like weights in the morning, cardio in the afternoon, then MMA skills session in the evening. Eric explains that your body gets stronger, muscle motor programs improve and tissue regenrate during rest, not recovery. Therefore it’s important to rest, so you’re in peak physical shape.

2.) Lifting Like a BodyBuilder

Splitting your weightlifting routine (i.e. back and biceps on Monday, chest and triceps on Tuesday) simply doesn’t work. Workout should be all body, 2-3 times per week preferably, so no one single muscle group gets worn out. The six major movement patterns a mixed martial artist should be concerned with are squats, deadlifts, lunges, push, pull and twists. Building core stability is a must too, through exercises like the plank.

3.) Not Developing a Proper Base of Strength

Most fighters fail to build a proper base of strength before moving on to more complex workouts. This could be critically damaging to one’s success. Conditioning, endurance and hardcore training should come after this. In terms of relative strength, he sets the following guidelines: Bench – 1.25 x bodyweight, 3 reps. Back Squat – 1.5 x bodyweight, 3 reps. Deadlift – 1.75 x bodyweight, 3 reps. Chinups – 15 reps with perfect form.

4.) Trying to Gain Everything at Once

If you push too hard on weights, and sap your energy, you’re body won’t be able to develop the neural pathways to progress the quality of strikes, takedowns and submissions. Less is more! Training should be periodized, so that each 2-3 week pattern builds on the progress made from the previous pattern. E.g. long before, or shortly after a fight, focus is on base conditioning, i.e. resistance training that works on muscular strength endurance and joint, ligament and tendon health, so that when training moves on to the strength phase, there will be no injuries.

5.) Lack of Structured Program and Progression

Just turning up to the gym with no long term goal in mind is a big no-no. There must be a future vision that you’re working towards, with incremental training goals along the way. Also, it’s imperative to keep a written record of the workouts. Eric Wong’s strength and conditioning training guide is a result of his looking through all of the training logs of his fighters, and utlising the methods that worked best.

It’s possible to sign up to Eric’s newsletter, and receive an excellent FREE report called Never Gas, which is an introduction to competition level mma strength and conditioning training. You can sign up by clicking here

Follow FunkMMA on Facebook: tinyurl.com Tweet FunkMMA here: twitter.com Visit FunkMMA: www.funkmma.com MMA STRENGTH AND CONDITIOING WORKOUT – www.funkmma.com for free workouts GET YOUR FREE KBELL FIGHTER WORKOUT PROGRAM HTTP FUNK ROBERTS FITNESS WWW.FUNKROBERTSFITNESS.COM CLICK SUBSCRIBE FOR MORE MMA WORKOUTS Conduct each exercise for the prescribed reps. Do not rest between exercises. Take a 1 minute break between rounds and continue for your level. Use weight that allows you to barely get through the exercise Do this workout on one of your strength and conditioning (S&C) days and the Funk Roberts MMA Kettlebell workout on you other S&C day – http MMA STRENGTH AND CONDITIONING WORKOUT BEGINNER – 2 ROUNDS MODERATE – 3 ROUNDS ADVANCED – 5 ROUNDS MMA STRENGTH AND CONDITIONING WORKOUT Alt Dumbbell Chest Press – 30 reps (15 each arm) Bent Over Dumbbell Ground and Pound – 30 reps (15 each arm) Bent Over Barbell Row – 30 reps Alternate Standing Dumbbell Press – 30 reps (15 each arm) Bulgarian Split Squats – 30 reps (15 each leg) Romanian Dead-Lift (RDL) – 20 reps (10 per leg) FUNK ROBERTS FITNESS WWW.FUNKROBERTSFITNESS.COM

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Strength Training: Great For Women

Article by Sarah Elena Elliott

So many women who are looking to lose weight and get in shape avoid strength training out of fear of bulking up. They don’t want the masculine appearance of muscles and assume that their bodies will look just like that of a man’s if they participate in strength training on a regular basis. This is a myth!

In fact, not only will you not bulk up you will actually increase your metabolism, look slimmer, feel better and even lose weight much quicker than you would without it. The common fear is that gaining muscles will cause you to gain weight, but the opposite is true. The more muscle you gain the more calories your body burns even while resting. Adding just 5 lbs. a muscle is an extra 250 calories a day that your body will burn.

Muscle replaces fat and takes up less room in your body. Two women can weigh exactly the same, but one woman can be dramatically thinner even if they are the same height. The difference is, the more muscles a woman has in place of fat the smaller and tighter her body is. Extra muscle is the path to truly changing the way your body works in a positive way.

What should you be working on? Specifically your body is broken into three regions for strength training. Your upper body, core and lower body all need to be worked in order to gain overall muscle with maximum benefits.

Your upper body is made up of your arms, shoulders, upper back, neck and chest. You can work with free weights or machines to target these specific body parts. The bench press is one obvious method for targeting your chest muscle.

Your lower body is made up of your hamstrings, quads, calves and tibialis and these parts can be worked with lunges, squats, the leg press machine, and leg raises. The more muscle you have in your legs the easier it will be to accomplish rigorous aerobic exercises.

And finally, your core is made up of your lower back, obliques, hips and groin. These areas can be worked with crunches, back extensions and other machines that target these regions. Core strength is essential for preventing injury.

Always remember to give your body time to rest in between strength training sessions so that you can build new muscles. New muscles cannot grow if you continue to break them down, the healing process and the aches you have after a workout are actually good things!

Your body is building new muscle and growing! Each time that you do strength training try to push yourself using weights that actually challenge your body. It’s a big mistake to lift light weights many times instead of heavy weights a few times. A higher weight lifted combined with fewer reps will ensure muscle growth. Make sure that you always increase the amount of weight you are lifting to challenge your body and always separate your regional workouts. Never do two upper body workouts in a row, it is important to mix them up.

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