Strength training routines are meant to challenge your muscles beyond what is normal and then prepare your body so that protein synthesis can lead to the growth and development of new muscle cells.
Your age doesn't matter...remember, age is just a number, nothing more!
If you want to be stronger your approach to strength training should involve applying a proven approach with the goal of quite simply, increasing strength.
Here we’re talking about applying a simple set of rules to your strength training routines.
Those rules involve doing exercises that are used to build the foundations of strength.
The benefits of effective strength training routines go far beyond just strength, they are essential for anti aging.
Strength training helps to improve bone density, increase lean muscle as well as give you the strength to have an active life.
#1. Lifting heavy weights for fewer reps is more efficient for strength that using lighter weights for high reps.
#2. You need to recuperate by getting enough rest, eating a clean diet and taking good multi vitamins to make sure you’re not missing any important nutrients.
#3. Always use strict lifting form in any strength training routines you do. Don't use momentum to move the weight. Always lower the weight in a slow and controlled motion.
#4. In order to achieve optimal workout efficiency, use strict form while performing low repetition sets to failure accentuating both the positive and the negative phase.
#5. You should do the exercises that use large muscle groups early in your workout. This would include squats, deadlifts, bent over rows and bench press. However, change this rule up now and again to give your body a bit of a boost.
#6. After a couple months of lifting heavy weights change it up and go lighter for a month or so then return to the intense program again.
There aren't any one-size-fits-all rules for strength training programs.
After a warm-up set, perform four sets of each exercise gradually increasing the weight to allow for the specified number of repetitions. Remember and use strict form.
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