Increase Strength

In order to get strong you need to put your muscles under stress from load in order to gain a metabolic response. A muscle will only strengthen when it is worked beyond its normal operation, it needs to be overloaded.

If you want to gain strength you must know what you are doing. I see people in the gym lifting really heavy weights with poor form all of the time. People grunting, red faced with bent backs, and then slapping their buddy’s hand in celebration for heavy, poorly executed lifts.

I cannot emphasise how important it is to work with a professional who knows what they are doing. You need to be in a gym for this type of training, as you cannot train for pure strength outdoors. You need load and you need to be safe, using a squat rack if necessary.

Before you embark upon any type of strength training you need to know how to move effectively. A beginner should do at least 12 weeks of muscular endurance type training before they start a strength programme.

Only then can you start to load up the body. Even then I am really pedantic with clients and will only increase load when the full range of movement has been achieved with excellent form and correct tempo at that weight.

Traditional strength programme:
All exercises: 4 sets of 6 reps. 3 seconds eccentric, one second concentric (3:1) 90 seconds rest in between sets, heavy, maximal effort… but safe!!!!!

Squats
Chin ups
Dead lifts
Bench Press
Military Press

Make sure that you keep the variables the same for every workout. i.e. do not change grip. If you are doing a wide grip for the chin ups you must keep the same throughout the programme. If you are doing back squats do not revert to front squats etc.
Note:  NO stretches to be conducted immediately after session.

Innervate trainers can help increase your strength, safely and effectively. Do not do this on your own if you are unsure. I never train for strength without a buddy who knows what they are looking for and can spot me if necessary.

Go for it!
Lisa Brown (Director)
Email activity@innervate.net.au if you have any questions regarding this info