How to build muscle strength

Exercising muscle strength first makes us stronger and more powerful. No matter what kind of people you are, you can enhance your physical fitness through exercise, which is also very beneficial to our body. However, if you are in the initial stage of practice, you should avoid training with too much intensity, because training with too much intensity may cause muscle strain, affecting your future work and life, as well as future exercise, so there must be a gradual process.

1. Weightlifting

Lifting weights (>90% 1RM) can increase strength by achieving so-called high-threshold power units. These muscle fibers associated with the power units have the greatest potential for increasing your strength. However, they tire quickly. Maximal lifts are best used with multi-joint movements (e.g., squats, deadlifts, bench presses, pulls). Even though the weight is heavy, your goal is to move the weight as quickly as possible. This will ensure that you get a lot of fast-twitch muscle fibers.

2. Explosive lifting

High-speed lifts (e.g., squats, fast deadlifts, and fast bench presses) are the best lifts for increasing acceleration and developing strength. Use a load of 60% of your 1RM and move as fast as possible. Additional resistance (e.g., tension bands or chains) can also be added to further challenge your ability to accelerate loads. The most common explosive exercises are the Olympic lifts (e.g., the clean and jerk and the snatch), however, medicine ball throws and kettlebell swings also fall into this category.

3. Plyometric training

Also known as jump training, plyometric training involves jumping and leaping exercises that develop and exploit the stretch-shortening cycle. The stretch-shortening cycle teaches the body to better utilize stored elastic energy to produce stronger and more powerful contractions. This improved responsiveness could also be explained by improved tendon stiffness. You can use continuous bodyweight hurdle jumps or continuous dumbbell jump squats as bodyweight or weighted plyometric exercises.

The above training methods can effectively exercise the strength of our muscles. I hope everyone can stick to effective training so that you can see results soon. Exercising muscle strength is not only beneficial to our physical health, but can also effectively promote the body's metabolic function and relieve work stress and depression.