How to become powerful and strong. How to choose a training system
Many people ask how make muscles stronger, what exercises, tips and recommendations there are, we will give you 10 basic principles so that your muscles not only grow, but also become stronger, since mass does not mean anything. Follow the advice in the article and you will be able to acquire the necessary muscle volume and strength to become stronger and healthier.
In this article you will find out how you can make muscles stronger , what are the principles, tips, methods and recommendations for this. They are suitable for both beginners in sports and professionals. Find out: how to make muscles grow.
Goal, motivation
To make your muscles stronger, you need to set a goal and constantly motivate yourself towards it, then the training will be better and give more effect.
Regular training
To make your muscles stronger, you need to train 3-4 times a week, more often if possible, but don’t skip workouts so you don’t have to start all over again.
Do push-ups at speed
To do muscles are stronger, you need to learn to do push-ups as quickly as possible in order to develop not mass, but strength and speed.
Quick pull-ups on the horizontal bar
To make your muscles stronger, perform 30 quick pull-ups on the horizontal bar and 3 sets, but do the pull-ups correctly.
Nutrition
Desire and a clear plan
To make your muscles stronger, you need to have a strong desire, even if there is no opportunity. No one has ever achieved anything without desire. Then make a clear training plan and work according to it, achieving your goal.
Go for a run
To make muscles stronger, you don’t need to forget about your lower muscles, your legs. Therefore, do evening jogging in the fresh air.
Pump up your muscles
To make your muscles stronger, you, of course, need to have weights, dumbbells, barbells, or train in the gym. Search our website for exercises for the types of muscles you need and practice following the exercises and recommendations.
Gradual increases in load
To make muscles stronger , you need to get stronger gradually every day. To do this, increase your loads little by little, so you can achieve results faster. Sudden loads are not necessary, they damage the heart and health. Find out: if you want to build muscles, build up strength.
Coach or mentor
To make your muscles stronger as quickly and efficiently as possible, you need a coach or mentor with experience. He will give you the best system for your goals and will always monitor and manage you to help you achieve the desired result. Obey the coach if you chose him correctly and you will achieve your goal.
Sports tips in pictures and videos
The fashion for developing the general physical fitness of the human body changes almost every year. But exercises for developing strength have remained the same for a long time. A healthy lifestyle and strength training from a young age are a guarantee of longevity and maintaining functional activity into old age.
Gradual decrease in muscle strength
It is known that most people reach their peak strength performance between the ages of 20 and 30. But, unfortunately, every year the human body becomes physically weaker. The exceptions are strongmen with a genetic predisposition and people who only began regular exercise in the mature period of their lives. Absolute loss of strength occurs at approximately 80-90 years of age. General activity decreases, muscles weaken, the threshold for fatigue decreases, walking speed decreases and significant weight loss occurs.
Having been puzzled by the question of how to become a strong person, it is necessary to understand the causes of great physical strength and weakness. Gerontology is looking for the cause of physical weakness in the degradation of mitochondria that make up the cells. Over time, weak muscle fibers form and telomerase production decreases. This enzyme is responsible for maintaining and restoring the caps at the ends of chromosomes, and as the body ages, its amount decreases significantly. Chromosome degradation corrodes the human body at the cellular level, like rust corrodes metal. Testosterone production is also reduced, which reduces the amount of bone and muscle mass.
Resistance to old age
But, despite the inexorable facts, a person can control the onset of old age and is able to learn to resist age-related changes. This ability allows you to add years to your life expectancy. And the earlier active training begins, the longer strong people live.
Physical exercise increases life expectancy by about 6-7 years, and this conclusion is a scientifically proven fact. As a result of regular strength training, mitochondrial degradation is inhibited and stem cell muscles are activated.
What does science say?
Professor Tarnopolsky from the University of Ontario argues that training causes a kind of genetic shift. Mitochondria undergo rejuvenation, and after 6 months the genetic information is replaced and cellular integrity is restored. Telomerase production is also stimulated, and the production of antioxidants begins. As a result, a comprehensive recovery of the entire body occurs. But the long life span of an individual does not at all indicate that he is the strongest person. There are probably other reasons as well. When learning how to become a strong person, you should understand that not every centenarian is a strong man from his youth. However, each of them clearly has a genetic predisposition to longevity.
Judging by the photos of strong people, it turns out that it is mostly middle-aged men who achieve the best results. There are few champions in strength wrestling and weight lifting among young men and old people. All the most famous athletes became strongmen after many years of active physical training. Training the body to resist aging can occur through either weight lifting or high-intensity exercise such as running, boxing, or regular aerobics.
Not only exercises are possible in specially equipped rooms, but also home exercises. Dumbbells, weights, all kinds of squats and push-ups also actively trigger mechanisms that stop the aging process. When starting to study the theory and find the answer to the question of how to become a strong person, you should understand that strength can only be developed by exercises related to lifting weights.
Strength training
In the modern world, athletes have long been divided into strength types. All the strongest people on the planet are involved in lifting various weights, kettlebell lifting, bodybuilding or powerlifting.
In almost all of these types of activities there is a comparison of the physical qualities of partners and exercises with weight lifting. A particularly interesting sport that involves muscles of any group is powerlifting.
A little history
This type of powerlifting appeared in the middle of the last century in the USA and European countries almost simultaneously. But regular world championships began to take place only in the early seventies. Participants from Europe appeared at such competitions only in 1978. Our country did not represent its athletes in the World Championships until 1992 for ideological reasons. In the very first performances of domestic athletes, a large number of bronze and silver awards were received. Sergei Zhuravlev received a gold medal at the world powerlifting competition in November 1992. In a bitter struggle, this strongest man managed to beat the seventeen-time world champion of Japan, Inaba Hideyaki.
Effective workout
By adhering to methods of increasing muscle strength that are quite accessible to any person, you can not only achieve very decent results, but also, in accordance with the recommendations of gerontologists, significantly extend your own life. In order to learn how to become a strong person, you need to learn several techniques and rules.
These are simple techniques such as:
- Exercises performed with knowledge of technique and with decent effort. For example, a barbell or dumbbells.
- Safe and competent exercise technique.
- Gradual progressive increase in loads.
- Adequate rest before approaches.
- Systematic training.
- Spare no effort during the exercises.
- Training together with like-minded people.
These seven simple rules will help, if used regularly, to increase strength and enable a program for maintaining longevity.
The most famous strongman
Known as Louis Cyr, he is the strongest man in history. This strongman from Canada was born in 1863 and learned to lift almost 2 tons on his own back. No one has yet managed to exceed his results.
The athlete’s training was built exactly according to the rules proposed above. Every day he added one kilogram to a bag of grain and walked half a kilometer with it. Louis Cyr first competed in a weight lifting competition in his youth. He managed to lift a horse weighing 700 kg. The most important achievement of an athlete of the 19th century occurred in 1895. The sire lifted a platform weighing 1967 kg on his back.
You can become strong at any age
Acceptable loads can begin at almost any age. Regular exercise lowers cholesterol, prevents depression and eliminates neurodegenerative disorders. Unfortunately, doctors only recommend visiting the pool for older people, but this is not enough. People older than middle age can begin training by lifting a load of 2 kg. It's okay if your heart rate increases slightly and muscle pain appears the next day. These consequences indicate the correct selection of the load. However, you should not exaggerate your abilities and start regular exercise without consulting your doctor. Training must be carried out under the supervision of qualified specialists.
I don’t know about you, but I am completely convinced that the phrase “The best man wins” will be relevant at all times. Only if previously everything came down to physical characteristics, then modern reality forces a person to improve on all fronts. Therefore, it is not surprising that people began to think more often about how to become stronger. Of course, we are talking about the context of the whole life...
First of all, you need to set yourself up for positive success. It is not enough to just think: “I want to become stronger.” You need to firmly and confidently say: “I will become stronger” and put as much emotion into this phrase as your heart is capable of. This kind of setup, despite its absurdity, allows you to achieve good results. Try it, just don't be a hack.
So, for those who want to know how to become a strong person, I have prepared 17 tips that can bring amazing results. They make up only a small fraction of the entire journey, but do you remember where the journey of a thousand miles begins? You can apply them all at once, or one at a time. You can implement one thing every month or every week. You can completely score. Remember that everything depends on your choice.
1. Form your view of things.
It is very important to learn to formulate your own thoughts on any issue. In our century, people themselves become slaves to other people's opinions, so it is very difficult to maintain individuality of thinking. I brought this point to the first place precisely because of its complexity. Learn to get rid of other people's opinions and form your own objective judgment. Perhaps the post “How to Find Freedom” will help you.
2. Do physical exercise.
It is also important to know how to become physically stronger. A truly strong person is strong not only in spirit and mind, but also in body. Therefore, it is very important to monitor your physical norm. You don't have to sign up for a gym. You can start running or doing morning exercises. Usually this is enough. If you want something more exciting, you can try some sports. I bet you'll like it.
3. Set goals.
It's important to know where you're going. The best guide is a dream or goal. But if a dream is something vague, then a goal is a real finishing line that can be torn off. In fact, setting and achieving goals brings unprecedented personal growth.
4. Survive falls.
Failure is the best mentor. Believe me, nothing brings as much life experience as falling. Only by experiencing real difficulties can we become stronger. Therefore, there is no need to be afraid of failures, just do what you set out to do. You can never truly taste success if it comes too easily. Treat falls like a good teacher who is genuinely interested in your knowledge.
5. Love yourself.
It is important to understand one thing - you have incredible potential hidden within you, thanks to which you can achieve anything you want. It doesn’t matter how grandiose your plans are. If you can for real love yourself, then no obstacles will prevent you from achieving your results.
6. Read more.
Did you know that our brain perceives information projected in the imagination as real? But, unlike animals, we are able to independently control the flow of our thoughts. This way we can lose many difficult situations that may arise in the future. Books are a real treasure trove of such situations. We literally play every scene live and draw the necessary conclusions. It's not in vain successful people read a lot.
7. Learn to lose.
It is important to understand that you are responsible for your life. It doesn’t matter who exactly is to blame for the current situation. If this has somehow affected your life, YOU ARE TO BLAME. If a girl leaves you, don’t complain about her, but look for the reason in yourself. If you were fired from your job, don’t insult your boss, but become a better person. The only way.
8. Finally, start learning for real.
Education is actually a very useful thing. Many underestimate it, citing as an argument phrases like: “I will never need this.” Yes, we never use most of the knowledge we acquire at school or university, but it helps us develop. For example, geometry develops logical thinking very well and can teach you how to correctly reason your answer. By getting to know different areas of philosophy, we can find answers to some questions in the future.
9. Give free rein to your imagination.
In the most ordinary things, you can achieve unusual results if you use your imagination. Try doing everything with your left hand the next time you have to clean the house. It will turn out quite funny, and you will probably remember this cleaning for a long time. But fantasy can also be used in other situations, for example, you can learn a passage or formula and do push-ups at the same time. Oh yes, I already wrote about this in the material “How to develop memory.” Fantasy can open up unprecedented boundaries for you and find ways even in the most difficult situations.
10. Find something you love to do.
Nothing gives such a powerful impetus to action as favourite buisness. These could be some true goals or just a hobby. Such activities will give you strength and make your heart beat joyfully in anticipation of future activities. It is much better if your favorite activity is your life goal. Together, such actions will not only make you stronger, but will bring real greatness.
11. Learn to say no.
And we are not just talking about some requests. It is very important to learn to focus on one thing, discarding all external factors. If you look at all the things you did today, you will probably notice that most of them do not have any practical benefit. They just destroy you. Give them up in favor of truly important things!
12. Give up unnecessary connections.
We often surround ourselves with people who negatively influence us. We feel awkward around them and want to leave the company as soon as possible. Or maybe we're just annoyed by their endless whining and complaining. Remember what they say: “Tell me who your friend is and I will tell you who you are.” We often adopt our behavior from those around us, so it won’t be surprising if you soon start complaining too. Surround yourself with people you truly enjoy spending time with and you will immediately notice the difference.
13. Start realizing your dreams.
You can become a truly strong personality when you realize your dreams and help them realize dreams others. Every day, devote at least five minutes to getting closer to your desires and then success is guaranteed to you.
14. Throw away all negativity.
This does not mean that you need to put on rose-colored glasses and rejoice at every leaf (although this option will also work). You just need to treat the world not as a firing line, but as a sea of opportunities that you can realize. If you constantly think about the negative, then sooner or later depression will begin to strangle you with its huge hands. Believe in a positive result and it will definitely come.
15. Ask for forgiveness.
Have you ever had situations that you still regret and constantly remember? Perhaps this is one of the effective ways to become stronger spiritually. Ask for forgiveness from everyone you've ever bullied. Especially if your conscience constantly reminds you of these cases. In this day and age, it is very rare to hear a sincere “Sorry,” so you can become a role model for other people.
16. Get rid of all debt.
You can't continue to grow stronger if you're saddled with debt. It's like ballast, constantly dragging you to the bottom. First, deal with your financial debts. Then follow through on all your promises. Only if nothing is holding you back can you move forward truly quickly.
17. Help others.
Just like that, without any hidden intentions. You can sign up to volunteer or help your neighbor-grandmother lift bags of groceries. You can even do something more: plant trees or organize a holiday. Such actions fill our lives with meaning and completely kill bad character traits.
The article could be supplemented with a bunch more points, but I decided to focus on these 17. If you have anything to add or ask, write in the comments.
The strongmen of the past were built like real machines. They had solid muscle mass and remarkable strength - and this despite the fact that, of course, no steroids existed at that time.
The most important thing for them was strength, but appearance was secondary for them. These tough guys focused on developing the strength of their legs, back and grip using basic movements and compound exercises. They increased the size of their shoulders, arms and chest with the same exercises.
Can you imagine that the hero Ivan Poddubny went out of his way to form a V-shaped torso? He had a strong back and strong abs and could take on anyone without using any newfangled training programs.
Things are different these days. Much of the weight training that is popular in modern gyms focuses on developing definition. We, modern people, are aimed at aesthetics: sculpted biceps, six-pack abs, wide chests and all that stuff. It is impossible to imagine an outstanding strongman in the 21st century who would not care at all about the shape of his body.
For some reason, the value of strength was transferred not to appearance. Perhaps the reason for this is the abundance of bodybuilders on the covers of magazines.
As for me, when it comes to the benefits of being in the gym, bodybuilding has almost no meaning. I'm more interested in power itself. In fact, most of my training is old school strength training.
1. Raising weights overhead
Without a doubt, one of the best strength exercises is lifting a heavy object from the floor above your head. It could be anything: a stone, a beer keg, a barbell, dumbbells, a small keg of water or sand - it should be an object that is really difficult to lift over your head. To lift something like this, you need to use literally all the muscles of the body from legs to arms. If you have a weak back, it will be difficult to lift the object from the ground. If you have weak legs, they will shake when you try to lift an object above your head. If your mind is weak, you may have problems at any stage.
The best thing about this exercise is that you start from a sitting position and gradually rise to your feet. This method of lifting weights requires more talent and athleticism than the seated variations.
Most often I do this exercise with a beam. The log is strength. It develops strength and grip well. Kegs are also a good idea because kegs are unstable. Holding a barbell and dumbbells is easy, but the keg has a dynamic center of gravity that needs to be managed somehow.
2. Lifting and carrying objects
It's one thing to lift something heavy from the ground. Another thing is to gather all your strength and move it from place to place.
This is the difference between powerlifters and strongmen. Powerlifting involves bench press, deadlift and squats. Athletes lift impressive amounts of weight in these three disciplines, it's all about the lifting and lowering. In strength competitions, it may be necessary to lift weight and move it somewhere. What to transfer? Stones, sandbags, etc. Often this is also done for speed. In such competitions you have to be very strong to be able to move this load.
Carrying heavy objects, as well as lifting them above your head, requires using all the muscles of the body. With every step, trembling runs through your body, and you need to be even more resilient to walk your way. You must have strong and stable joints so as not to lose your balance, maintain your breath and bear the load. Carrying objects is a great way to build strength and can be done in the gym, in the field or at home. The most important thing here is not Where this is done and what in general is being done.
Carrying a keg is a real challenge, not only because you have to lift it, but also because you have to move it. It also pushes against the diaphragm, making it difficult to breathe.
3. Metal bending
This is perhaps the most enjoyable way to develop strength. Strength and enthusiasm are the things that have helped people bend nails, bolts, wrenches, horseshoes and the like over the years. It is popular to train on these objects because it is much more convenient than carrying large and heavy things back and forth.
In general, when you bend metal, it is very important to protect yourself from injury by using a special coating on the ends of the object you are bending. Usually a towel, suede or leather are suitable for this role. This is extremely important because your hands put a lot of pressure on the edges of the object. If there is no coating on the metal, the risk of injury, especially a puncture or cut, increases dramatically. In addition, without protection, your hands will be more painful, and therefore it will be harder to bend the object.
Obviously, there are also limitations here: if the coating is too thick, it can make the task too easy, which is not desirable for us.
There are two main ways to bend iron. The first is when you bend it through your hip, knee, or any other part of your body. If you bend long objects: steel rods, for example, thick objects like a poker or something particularly complex (frying pans), this is a necessary method (why bend frying pans? But, they say, this also happens). Another way is to bend the object, holding it by the ends and relying more on the strength of your hands and elbows.
To bend something, you need to put intense pressure on it. You have to focus on it one hundred percent, otherwise you can’t expect success.
As you understand, there are many ways to bend iron objects. It should be remembered that bending short objects requires not only grip strength, but also a large participation of the torso and abs, which provide the necessary tension transmitted through the hands to the object. Increasing the tension increases your ability to bend an object and at the same time makes it a safer activity since your hands cannot slip off the object (therefore, reducing the likelihood of injury).
It turns out that you can train even in such strange ways, and not just using equipment from the gym. Bodybuilding is quite healthy and admirable, but strength training can be just as effective and even more beneficial for the body. What’s good about such training is that you become truly stronger, and you can show this strength in real life.
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