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Exercise of the Month - September 2011:
“3 Proven Methods to Increase Muscular Strength”

lunge with weights

  • Optimize Sleep- Those who attain high quality and quantity sleep experience a greater release of Human Growth Hormone (HGH) that allows for improvements in exercise performance (i.e. strength and endurance improvements) via muscle tissue repair/regeneration.
  • Modify Your Strength Training “Rep/Set Scheme”- Getting away from the far-too-overused 1-3 sets of 10-15 repetitions per exercise is a great way to improve strength.  Implement heavier resistances for increases in bone mineral density (i.e. 3-6 sets of 4-6 repetitions per exercise with more challenging weights).
  • Increase “Concentric Speeds”- Increasing specific phases of an exercise- with perfect technique of course- can help improve strength.  For example, on an overhead press, you should be pushing the weight up with controlled force.  This helps recruit “fast-twitch/Type 2” muscle fibers, thus improving strength.  Lowering the weights in a controlled manner remains the standard recommendation.

 

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