The source of Strength

It’s no secret that resistance training using weights is an excellent method of making strength gains and increasing your overall fitness… but should it stop there? Is resistance training the only way to get ‘fitter’?

If you have specific goals in mind that you know only a certain type of training can adhere to, then sticking to the recommended training for those goals is certainly recommended. However, adhering to only one type of training is not always best for you, mainly because your body will adapt. This post aims to fix this issue by exposing our readers to some of the most used training methods that strive to turn the average Joe Blogs into a fitter person.

  1. Resistance training.

One of the most widely used methods of improving fitness, or improving your standards as an athlete. Popular types of resistance training include bodybuilding, powerlifting and weightlifting. The EHF workout programme aims to develop strength through powerlifting with elements of bodybuilding in order to help you feel strong and look strong. Gyms provide an easy footing for resistance training by supplying equipment that allows the user to make gains in incremental steps, whatever exercise they do.

2. Calisthenics

Ever watched a Bar Brothers video in awe and wondered how these guys are able to achieve such feats of strength? It’s the endless hours they put into being able to pull their own weight over a bar in endlessly different ways, over and over again. Though the muscle gain here is limited due to the resistance being only that of your bodyweight, the strength you gain from a bar workout can be immense. More importantly, the use of bar workouts gives command of absolute body control in ways you didn’t think possible… your future self will thank you if you start now. Frequent users of calisthenics programmes include military personnel, who as resourceful strongmen, are required to be able to pull their own weight without the worry of fatigue.

paul wade, coach wade, convict conditioning, calisthenics, prison workouts

3. Yoga.

Yoga is useful for a number of reasons, flexibility, muscle-toning and weight loss being some of the most prominent. Yoga is also associated with the lowering of stress and blood pressure, making it one of the best exercises after a long, irritating day at the office. A prime benefit of yoga is that it can be practised almost anywhere, no need to locate a gym or massive hall space. Ultimately, Yoga has something to offer to people of all ages, be it a young child or an elderly person.

  1. High Intensity Interval Training (HIT).

An emerging and popular focus in the fitness industry is the evolution of HIT. Methods of HIT such as the Tabata method of training have recently become the cement of a user with very limited amounts of time. In intervals of up to 10 minutes (depending of the type of HIT you attempt), you push yourself at 100% in your chosen exercise and then give yourself a moments reprieve, before restarting the circuit. The aim of HIT is to burn fat in small bursts, pushing your heart rate to the maximum in order to provide both aerobic and anaerobic benefits. A downside to HIT is generally that you have to be fit to do it, and not do it to get fit. This type of training targets those who want to push themselves to the best of their athletic ability.

  1. Strongman Training.

A final training method that has found popularity through the likes of a number of famous Youtubers, is Strongman training. Strongman training is the foundation of functional movement, involving lifting heavy objects over long distances. The use of strongman training builds raw brute strength with direct carryover application into the real world. If you are looking for something to give you the strength you need in whatever daily activity you desire, strongman training is for you. Though it may seem that some of the equipment used for strongman training is not available in all gyms, there is no need to fork out ridiculous amounts of cash to purchase the correct equipment. Many strong lifters start out by lifting tyres and beer kegs, before finding other equipment to lift with.

And that’s it! As mentioned earlier, you do not have to stick with just one type of training to get fitter. Working to become a stronger individual means tackling your training from all angles, and hopefully this post will have given you an insight into how to start doing just that.

Strongman Training Routine

Photo Credit:

http://breakingmuscle.com/interviews/convict-conditioning-old-school-vs-new-school-calisthenics-book-excerpt

http://muscleandbrawn.com/strongman-training-routine/

De-loading: The Best Week of your Life

Over the past week, apart from being extremely busy, I performed my first ever de-load week. For those of you that are unaware of what a de-load week is, our friends at bodybuilding.com have a perfectly reasonable definition at hand:

“A de-load is a planned reduction in volume or intensity, whose purpose is to allow the body to dissipate accumulated fatigue, allow you to fully recover and prepare you for further gains.”

The goal of de-loading is to allow you to become stronger, faster and bigger by putting in a week of active recovery in your workout plan. A de-load week is better than taking whole rest week because de-loading allows you to keep making progress as a lifter without abandoning training altogether for a week. Besides from this, it is recommended that you do some physical activity regularly throughout the week. Were you really going to do nothing all week?! (I’m shocked if you said yes).

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Some of the biggest benefits of de-loading

  • Allowing your central nervous system to recover from fatigue.
  • Reduce the risk of overtraining.
  • Allow you to take your mind off lifting heavy for a short period of time

And most of all:

  • Prepare you for more gains!

How to de-load properly

  • Do your normal routine workout with half the weight you currently work at.
  • Or: Use the same weight but DRASTICALLY decrease the volume i.e. the number of reps you perform the exercise at.
  • Focus on refining the form of your major lifts and isolating exercises.

And finally:

  • Enjoy the week! Do something you may not regularly do in the gym. I myself have rarely used a medicine ball to train, but last week I did a couple of balance exercises using it.

Photo Credit:
http://tonygentilcore.com/2012/01/the-deload-week-and-why-you-should-use-it/

http://www.crossfitready.com/2014/06/wendler-deload-week/