3 Strategies for Optimizing Mechanical Tension:
1) Use a weight that allows you to perform at your best.
You need to use the maximum amount of energy possible when performing any exercise. When doing resistance exercises such as squats or deadlifts, it’s very important not to lift too much weight because if you do so, you will overtrain and injure yourself. So, it’s better to start with lighter weights and work up from there.
2) Keep your rest periods short.
Resting for less than 30 seconds between sets is ideal. If you rest longer, then you’re probably overtraining and injuring yourself.
3) Do not go beyond your ability level!
You must keep pushing yourself to get stronger. If you are unable to complete a set, then stop right away and try again later during the day or night.
In the following sections, we’ll explain how these strategies can be applied to building muscle.
How to Build Muscle Using 3 Strategies:
We’ve already discussed some of the benefits of using a variety of different types of resistance training programs. However, one thing that many people don’t realize is that you have to change your workout routine every now and then just like everyone else does. This doesn’t just mean adding more weight to the bar when you can, it also means changing the number of sets that you do as well as the types of exercises that you do. The body gets used to doing the same thing again and again and gains are going to come much slower if you don’t change things up every so often.
So how do you incorporate this into your program?
The answer is simple: by varying your exercises, sets, and reps. Training programs typically are split up into three categories: strength, hypertrophy, and endurance. Each of the different types of exercise programs fall into these categories.
When most people think about building muscle, they immediately think about big, bulky weightlifters with large muscles, and that’s why most people don’t want to be “like” them. The problem is, that most of these people are already training like them without even realizing it. It’s important to remember that those weightlifters aren’t just lifting weights to become strong, they are lifting weights to become stronger than they were before. Without getting into the biology of it, your muscles have a maximum amount of weight that they can lift. The more you repeat a particular movement, the easier it becomes for your muscles to lift this amount of weight.
This is why in the earlier days of training, people used to do exercises over and over again with relatively heavy weights.
Sources & references used in this article:
Strategies for optimizing the mechanical strengths of raw earth-based mortars by A Perrot, D Rangeard, F Menasria… – Construction and Building …, 2018 – Elsevier
Synthesis strategies for optimizing sizes of PLGA nanoparticles containing recombinant Chenopodium album (rChe a 3) allergen by J Hajavi, M Sankian, AR Varasteh… – International Journal of …, 2017 – Taylor & Francis
Strategies for optimizing oxygenation in acute respiratory distress syndrome by J John, S Idell – Clinical Pulmonary Medicine, 2004 – journals.lww.com