What is superpower and what is it for in general? The development and increase in strength indicators is inextricably linked with an increase in the volume of fast muscle fibers. They are responsible for the explosive release of energy that helps to counteract and overcome external factors. The development of strength occurs mainly through the improvement of the nervous and muscular systems.
Necessary
- - barbell;
- - heavy medicine ball;
- - knowing your own maximum strength.
Instructions
Step 1
Use multiple submaximal strains to build muscle mass. For this, the weight of the weights used must be 85% of the maximum possible weight.
Step 2
Do the exercises to failure, that is, you should perform the last repetition after "I can not." This allows you to achieve the necessary physiological stimulation, ensuring the growth of muscle diameter. After each set, increase the weight by 5-10%.
Step 3
Do 5 sets of each exercise and rest for about one minute between sets. Try to stretch during rest, this will increase the strength component by 19%. The frequency of classes is twice a week so that the muscles have time to recover.
Step 4
Choose exercises such as bench press, barbell squat, vertical barbell barbell, standing barbell press, bent-over barbell row, and standing bicep curl.
Step 5
To develop punching, explosive strength, use speed-strength exercises. The second name for this type of exercise is plyometric. With this method, the muscles are first stretched and then sharply contracted, giving off kinetic energy with force.
Step 6
Use exercises for the muscles of the legs such as squats with jumping up, jumping from a height of 50-70 cm with jumping forward and up. The exercises can be performed with weights. For the muscles of the arms and shoulders, you can use push-ups with jumping out or push-ups "with a clap", jumping in support on the hands, throwing a heavy medball from the chest. Before plyometric exercises, a good warm-up for the joints is necessary, since all sudden movements are quite traumatic.
Step 7
All plyometric exercises are performed before muscle fatigue appears. The intervals between sets are 5 minutes, the number of sets is from three to five.
Step 8
If you need to build maximum strength without increasing muscle mass, use isometric exercises. These are exercises that consist of short-term maximum effort in a static position.
Step 9
The voltage strength should be 95-100% of your maximum load. The number of repetitions in the approach is from one to three, the duration of the tension is no more than 12 seconds. Rest between strains from 30 to 90 seconds.
