Power Training Secrets – 4 Tips to Increase Your Power Safely

Many athletes attend the gym with some purpose and some do to train in a particular sport and a third group train with the aim of increasing strength; this increase in power implies the ability to lift more weight and perform as many repetitions with the highest weight. Training for increased strength training differs considerably for aesthetic bodybuilder and is commonly called power training. Here are the keys to start in this regards.

1 – Lower Repetitions and Increase Weight and Sets

It is common for athletes dedicated to bodybuilding to carry out three or four sets of eight to twelve repetitions in every set. In a workout that emphasizes obtaining muscular force over mass, you must increase the amount of sets of five to six and increase the weight and decrease the number of repetitions should be four to six. One typical strength training session for a particular muscle would be as follows;

• 2 sets of 6 reps with X weight
• 2 sets of 5 reps with 10% increase in X weight
• 1 set of 4 reps with 20% increase in X weight

2 – Train Gradually

A common error is to try strength training precisely to achieve overnight. The force is built with patience as the muscle mass or else you expose yourself to injury. Think of increasing your strength naturally about 30% a year, which is not too long: if you do bench with 60 kilos, after twelve months of strength training, you can easily lift 75 to 80 kilos, which is quite a considerable increase.

3 – Discover Your Maximum Repetition

It is essential in strength training to know how much weight you can lift at maximum for one single repetition called 1RM or repetition. It consists simply in lifting to exercise for each muscle group, the maximum weight of a repetition. This should be done with extreme care and never alone with the help if personal trainer or experienced gym partner. Go slightly increasing the average weight of each repetition up to one in which you can no longer carry more weight without reaching muscle failure. It usually takes several sessions to reach the maximum, since the muscles will tire before reaching the maximum weight. I repeat that you do not try to find your max weight just because you expose yourself to injury. Once you know it, you can calculate your sets.

4 – Alternate Strength Sessions with Mass Sessions

Strength training is extremely demanding; if you want to do it every day, after a few weeks you will have almost no strength to continue. If you train for a sport that requires strength, you should know that obtaining it costs time and will not be possible in a couple of months, so have patience. It is best to alternate strength sessions twice a week with muscle mass sessions twice a week to achieve a balance of power and aesthetics too.