How to Build and Maximize Strength through Unique Exercises by road2wisdom

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health · @road2wisdom · Jun 20 '17

$163.20

How to Build and Maximize Strength through Unique Exercises

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<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://s29.postimg.org/83cs2re8n/Stronger_use.png" width="512" height="288"/>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</p>
<p>When the topic of building strength is brought up you may easily imagine tedious workout routines that are geared towards producing excessive lean mass. With the amount of exercises out there it can be overwhelming knowing which ones will get you to achieve your goals. &nbsp;However, with the right approach you can maximize your strength through unique exercises without increasing your mass. &nbsp;</p>
<p><strong>Set Your Goals &nbsp;</strong></p>
<p>Before you begin your work routine and set up a new diet, it is imperative that you identify your goals. Carefully think about your long term goals; your reason for wanting to achieve them and make a note of them placing it somewhere where it is always visible. &nbsp;Set challenging yet realistic goals. &nbsp;A 300-pound bench press may be possible in a three-year period, but it certainly cannot be achieved in three months by the average human. &nbsp;</p>
<p>If you are hoping to maximize your strength, you should start by examining what your body can handle. &nbsp;The human body is designed to perform specific lifts and movements easily by using various muscle groups and full leverage. &nbsp;The main strength movements and lifts that your body can endure are as follows: &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</p>
<p><strong>Horizontal Push and Pull </strong>&nbsp;&nbsp;</p>
<p>Horizontal push involves pushing your weight on the chest and abdomen area of the body. One example of horizontal push is a bench press. &nbsp;Horizontal pull is when you do the opposite by pulling your weight towards the chest and abdomen region. &nbsp;For example, the bent over barbell row movement.</p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://s2.postimg.org/tlqli15vd/push_pull.jpg" width="225" height="225"/></p>
<p><strong>Vertical Pull and Push</strong> &nbsp;</p>
<p>One common example of a vertical push is the military press which involves pushing a weight above your head away from your body. &nbsp;Vertical pull occurs when you pull the weight towards your body. One common example of this is a pull-up. &nbsp;&nbsp;&nbsp;</p>
<p><br></p>
<p><br></p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://s10.postimg.org/sthe6zjuh/squat_use.jpg" width="411" height="336"/></p>
<p><br></p>
<p><strong>Squat</strong> &nbsp;</p>
<p>This is a common body movement but one of the most important because it builds the entire body up. &nbsp;It involves bending your hips and knees while maintaining an upright posture, then start to bend your knees to a parallel position until you can get comfortable enough to go down to a full squat position. &nbsp;&nbsp;&nbsp;</p>
<p><br></p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://s24.postimg.org/93730rzp1/kettlebell-use.jpg" width="412" height="346"/></p>
<p><strong>Kettlebell</strong> &nbsp;</p>
<p>This is a workout, which can best be described as a mixture of high concentration cardio exercise and a good-old fashioned dumbbell workout. This workout aids in muscle building as well as increasing overall power and stamina. Some exercises include, kettlebell rows, one arm swings, and the kettlebell squat. &nbsp;These superb exercises are perfect for burning off excess body fat or putting in extra work on major muscles. &nbsp;If you only have one kettlebell it will still be beneficial and can get you started in the right direction to increasing your strength.</p>
<p><em>Above is just a small cross-section of the type of movements that your body can perform easily when trying to gain maximum strength. &nbsp;Other movements include shrugging and jumping. &nbsp;By perfecting these movements, you are conditioning your body to perform any task easily with maximum explosive power.</em></p>
<p><strong>Exercises That Can Help You to Achieve Maximum Strength </strong>&nbsp;&nbsp;&nbsp;</p>
<p>Most commonly used strength building exercises used by males and females are similar in nature. &nbsp;Generally, they are made up of two of more of the body movements that were discussed earlier. &nbsp;Some exercises that can help you on your journey to achieve maximum strength are as follows: pull ups, chin ups, abdominal exercises such as sit-ups and cable crossover, side bends and the farmer’s walk, just to name a few. &nbsp;&nbsp;&nbsp;</p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://s15.postimg.org/p4xj8p7ez/divider1use.png" width="773" height="109"/></p>
<p><em><strong>Things to Keep In Mind When Trying to Achieve Maximum Strength</strong></em></p>
<p><strong>Be Tenacious</strong>&nbsp;</p>
<p>Be motivated and stay focused on achieving your goal. Do not practice skipping your workout routine and making excuses; this can easily throw you off track from your goal. If you want to maximize your strength, you should be focused and devoted. &nbsp;Set a plan and stay true to it. &nbsp;</p>
<p><strong>Eat Nutritious Meals&nbsp;</strong></p>
<p>If you want to maximize your strength, then skipping meals is not an option. To boost your endurance, you should always eat properly. &nbsp;A proper diet is necessary to complement all of the exercises that you choose to undertake within your regimen.&nbsp;</p>
<p><strong>Fast and Slow Twitching Muscles&nbsp;</strong></p>
<p>Fast twitch muscles are better suited for providing short, powerful bursts of energy (strength or speed) depending on the situation. &nbsp;However, because of this they tend to succumb to the effects of fatigue much more quickly. &nbsp;Slow twitch muscles are the opposite, these muscles are not as powerful but are more efficient in making use of their oxygen content, therefore taking much longer time to succumb to the effects of fatigue.&nbsp;</p>
<p>After you have identified your long-term goals, you should also set some short term ones also. Every step counts and puts you one step closer towards your goal. Think about where you want to be in two weeks, a month, and six weeks and so on. Keep in mind that the key to attaining your goal is to maximize your effort</p>
<p><br></p>
<h3>I hope you enjoyed. &nbsp;Please Upvote, Resteem, and Follow me @road2wisdom</h3>
<p>&nbsp;&nbsp;&nbsp;<img src="https://s18.postimg.org/jp65r990p/image1.jpg" width="138" height="229"/></p>
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@abh12345 · Jun 20 '17

Your photo at the end of the blog just tells me I have to press the vote button every time!

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@road2wisdom · Jun 20 '17

lol well thank you haha I follow your work from before this up  vote haha

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@abh12345 · Jun 20 '17

Thanks 😊 I enjoy reading/researching self improvement and so appreciate your blogs, have a nice evening!

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1 reply

@akrid · Jun 20 '17

I keep a manual labor job on the weekends to help me stay in shape xD

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@road2wisdom · Jun 20 '17

haha nice

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@road2wisdom · Jun 20 '17

hi @akrid chat is down 
https://steemit.com/contest/@road2wisdom/i-will-be-holding-a-steemit-giveaway-for-2-lucky-steemians-postcard-flyers-of-your-design

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@businesswri · Jun 20 '17

awesome article @road2wisdom , It makes me want to work out again lol

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@mindhunter · Jun 20 '17

$0.30

No it doesn't! Your a lazy ass memer like me!! LOL!

👍 mindhunter

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@businesswri · Jun 20 '17

$0.25

LOL

👍 mindhunter

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74 replies

@road2wisdom · Jun 20 '17

$0.38

@mindhunter is this the 4x

👍 mindhunter, theoriginal

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4 replies

@road2wisdom · Jun 20 '17

@businesswri https://steemit.com/contest/@road2wisdom/i-will-be-holding-a-steemit-giveaway-for-2-lucky-steemians-postcard-flyers-of-your-design

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@darwinruiz · Jun 20 '17 (edited)

Great info here. Glad you mentioned fast- and slow-twitch muscles. 

I would add that muscles must be trained according to their fiber-type. Slow twitch muscles are activated with a lower level of resistance and work for longer periods of time (as you stated). 

So training slow-twitch muscles as if they were fast-twitch (and vice versa) is a common mistake that many exercisers make. 

A good example is the rectus abdominis (aka, the much-adored six-pack muscle of the abdomen). 

This is a fast-twitch muscle, but most people train it as if it were short-twitch muscle. How many times have we heard someone brag about doing over a hundred crunches? :)

So training the RA muscle should consist of higher loads with a lower number of reps and a higher speed of movement. Think explosive medicine ball throws with a maximum of around 10 reps. 

If a person can do 50...100....or more crunches...then they should consider increasing the load to keep the reps down. Assuming, of course, that they're using perfect form. 

The same principle would apply to other predominantly fast-twitch muscles. 

So it's great that you included that distinction in your post. Nice one!

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@road2wisdom · Jun 20 '17

Thanks for your great input @darwinruiz 
I appreciate it :)

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@darwinruiz · Jun 20 '17

My pleasure. Thank you for helping to spread the "gospel" of good health. :)

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1 reply

@demilee-fitness · Jun 23 '17

I do a lot of strength work, enjoyed your post !!

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@road2wisdom · Jun 23 '17

Thank you:)

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@jordangadayan · Jun 20 '17

nice post...
@road2wisdom

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@kyusho · Jun 20 '17

Thank you @road2wisdom, so few people delineate the fast and slow twitch muscles.  I read this posting and followed as I see some other interesting topics I will be investigating.

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@road2wisdom · Jun 20 '17

Thanks @kyusho I appreciate that :)

👍 lovetosteemit

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@mikej · Jun 20 '17

I like the kettle bell exercises.

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@road2wisdom · Jun 20 '17

HAHA great I figure let me write something to see how it does right before the hardfork lol kidding. glad you liked it!

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@mikej · Jun 20 '17

$0.08

![](https://steemitimages.com/DQmVvtVY9zwHSjJSzn9pbxr8Ey3dSvuPfL3WJNheNYgw4WC/image.png)

![](https://steemitimages.com/DQmTbTBcFGHptVNHtmaYWdTP7C9M3JWrei3wxA3L4KrvQgh/image.png)

👍 road2wisdom, mikej

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@road2wisdom · Jun 20 '17

Thanks Mikej

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@mikej · Jun 20 '17

You're welcome @road2wisdom

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1 reply

@mindhunter · Jun 20 '17

$0.29

Doing Steemit housekeeping and steeming too! Your a busy bee @road2wisdom Resteemed for using the words 'Fast and Slow Twitching Muscles' :)

👍 mindhunter

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@road2wisdom · Jun 20 '17 (edited)

$0.22

Thanks, lucky you cant see all those memes lol they are on page two lol

👍 mindhunter, theoriginal

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@road2wisdom · Jun 20 '17

$0.67

dam why did they go so high

👍 mindhunter, theoriginal

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@mindhunter · Jun 20 '17 (edited)

$0.65

They may fall again ... the blockchain is being rebooted right now! Quick post now!! I'm posting in 2 mins! Unvote all your comments, and then upvote them again with your new $ powers :)

👍 mindhunter

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@road2wisdom · Jun 20 '17

$0.13

how much is my max loan cap? whats the interest 100$ 200$ ??

👍 mindhunter, theoriginal

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@mindhunter · Jun 20 '17

$0.11

What do you think this is?? Bitconnect! LOL! :)

👍 mindhunter

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@mindhunter · Jun 20 '17

$0.61

Holy crap! The HF is kicking in! All posts and comments are soaring in value!!

👍 mindhunter

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@road2wisdom · Jun 20 '17

$0.09

https://steemit.com/contest/@road2wisdom/i-will-be-holding-a-steemit-giveaway-for-2-lucky-steemians-postcard-flyers-of-your-design

👍 mindhunter, theoriginal

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@mindhunter · Jun 20 '17

$0.07

On my way dear lady .... :)
https://www.youtube.com/watch?v=QYEC4TZsy-Y

👍 mindhunter

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6 replies

@randowhale · Jun 20 '17

$0.06

This post received a 1.9% upvote from @randowhale thanks to @road2wisdom!  For more information, [click here](https://steemit.com/steemit/@randowhale/introducing-randowhale-will-you-get-the-100-vote-give-it-a-shot)!

👍 theyeti

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@sinned · Jun 20 '17

AMEN

properties (22)

@theoriginal · Jun 20 '17

Great post and good explanation on the push pull exercises.

properties (22)

@road2wisdom · Jun 20 '17

Thanks

properties (22)