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Bodybuilding Strength Training

By Strength Bodybuilding

Most bodybuilders fall into the trap of training for strength by only looking at the weight that is lifted and not the force generated to perform the movement correctly. Increasing strength is the ability to increase the force produced to do the movement.

This is different to training for size where the objective is to get "the pump" so that the required microscopic damage can be done to the muscle fibers which results in hypertrophy. Training for strength means training with low reps and a heavy weight which when done correctly will call on more muscle fibers than lifting a lighter weight for more reps.

The bottom line is that if you specifically want to increase your strength you need to make sure that you train on a regular basis. Any person that is an expert at anything is so because they do what they are good at regularly. A good runner is someone who runs a lot just like a good house painter is someone who paints a lot of houses.

How you train needs to be efficient which means the form or technique used and the way a movement is performed to generate the maximum amount of force. This means no momentum and no cheating as you only cheat yourself and land up recruiting muscles that are not used in that specific movement.

The last point when it comes to training for strength is intensity which should always be varied to ensure that the maximum amount of muscle fibers are recruited. That means the same exercise should be done with different intensities and not different movements.

If you are training specifically to increase your strength you need to make sure that you train the same movement with 85% or 90% of your 1RM as well as 50% or 65% of your 1rm. That means that you should train with 5 or 6 sets of 4 to 6 reps and also train with 3 or 5 sets of 8 to 15 reps.

Without a doubt the most important part of training for strength is the strictness of form that is used. Squatting so heavy that you cannot get to parallel or curling so heavy that you have to use your lower back to swing the weight up is simply fooling yourself and not increasing your strength.

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