5. The 5
Strength Training Finishers: What Are They?
The 5 strength training finishers are exercises that target all major muscle groups of your body. These exercises include squats, deadlifts, bench presses, rows and chin ups. You will see these exercises used in various types of weightlifting routines such as power lifting or bodybuilding programs. There are many variations of each exercise and there is no set number of repetitions per set for any one exercise.
It is important to note that some of these exercises are not suitable for everyone. Some people may have difficulty performing certain exercises due to their physical limitations. For example, if you suffer from arthritis or other joint problems then it would be best to avoid doing any type of leg press exercise.
If you do perform any of these exercises, make sure that you are properly warmed up before starting the exercise and don’t try them right after a heavy workout!
Do I Choose Which Exercise Is Best For Me?
There are several factors that go into choosing which exercise is best for you. First of all, you need to decide whether you want to focus on building muscle mass or gaining strength and size. Secondly, you must determine how much time and energy you have available. Finally, it’s important to consider what kind of goals you have in mind when selecting exercises.
Is The Best Way To Warm Up?
When you’re doing a heavy strength training routine, it’s important to warm up before you begin the first set of repetitions. Begin your warm up by doing a low intensity version of the same exercise that you intend to do for the day. For instance, if you’re planning to lift heavy deadlifts then you should begin your warm up with some lighter deadlift variations.
As you continue with the warm up sets, gradually increase the weight that you’re lifting without taking any rest. At this point you should also begin to increase your heart rate and focus on your breathing. Once you’ve done a couple more warm up sets, your body should be ready for the first working set.
Sets And Reps Protocol Should I Follow?
When it comes to strength training sets and reps, there is no one size fits all approach to this. Typically, if you want to gain size and strength at the same time then higher repetitions with lower weight would be ideal.
If you’re more focused on gaining strength over size then lower repetitions with heavier weight would be better. Most people find that on a weekly basis, they should focus on one of the two approaches in order to maximize their gains. So for example if this week you’re focusing on gaining size then next week you can do a strength focused routine.
Kind Of Results Can I Expect After Following This Strength Training Routine?
You should expect to gain a bit of size, even if that’s not your main goal. Typically, most people will gain between one and two pounds within the first week. Following this routine for between four and six weeks should result in about five to ten pounds of new muscle mass.
Obviously the amount of muscle mass that you gain will be depend on many different factors. These include your current age, your health, your nutrition plan and your genetics. How quickly you can gain muscle will also depend on how long it has been since you’ve done any proper strength training.
The longer the gap of time, the quicker you will gain size and strength again.
Follow these tips and hacks to get the most out of your strength training routine!
Continue on to learn how to lose weight quickly with a strength training routine.
You can also check out the Easy Strength Program for beginners.
Return from Strength Training Routines back to Build Muscle Over 40
Sources & references used in this article:
A six-year monitoring case study of a top-10 cycling Grand Tour finisher by J Pinot, F Grappe – Journal of sports sciences, 2015 – Taylor & Francis
Marathon finishers and non-finishers characteristics. A preamble to success by SS Yeung, EW Yeung, TW Wong – Journal of sports medicine and …, 2001 – researchgate.net
Training intensity distribution and changes in performance and physiology of a 2nd place finisher team of the race across America over a 6 month preparation … by C Manunzio, J Mester, W Kaiser, P Wahl – Frontiers in physiology, 2016 – frontiersin.org
Finishers and nonfinishers in the ‘Swiss Cycling Marathon’to qualify for the ‘Race Across America’ by B Knechtle, P Knechtle, CA Ruest… – … Journal of Strength …, 2011 – cdn.journals.lww.com