Strength vs. Big Muscles

After 10 years of lifting weights, I’ve discovered a better way.

It was always 3 sets of 10 with slow controlled reps.

The last few reps is when you had to dig deep to overcome the fatigue.

This approach works for putting on muscle mass, but isn't the best for performance.

Now I lift with a goal of increasing my speed, strength and power.

It is often said that we lose 1% of our muscle size per year after age 45. But, the bigger loss is in your strength (2-4%) and power (8-10%).

The good news is that strength training actually increases your power output.

How do you choose you training outcomes?

The exercises you do determines which muscles are targeted.

But "how" you do the exercise determines the results.

You may have thought that a muscle has to get bigger to become stronger.

Muscle size and strength are correlated but power lifting (strength) requires different inputs than body building (size).

Here’s the 5 components of exercise execution:

1.Sets

3-5 sets will be effective for hypertrophy (increase in muscle size) and strength.

2.Repetitions

Strength: 1-6 reps.

Size: 10-30 reps.

3.Intent- (the amount of effort in each rep)

Strength: requires maximum effort and speed with every repetition.

Size: the only requirement is that you reach a point of fatigue.

4.Weight

Strength: Use heavy weight or move with speed.

Size: Any resistance as long as you fatigue the muscle.

5.Rest

Longer rest periods between sets and days of training to allow for 100% output.

I like using super-sets for increasing strength and size for efficiency.

Which means I’m doing 1 set of multiple exercises before completing the 2nd set of each exercise.

Seeing success in fitness gives me confidence.

Lifting weights gives me an “I can do this” attitude.

And it makes me realize:

You don’t need more effort, you just need a better strategy.

That’s all for this week.

Best,

Tyler

PS

I’m helping 3 entrepreneur’s 2x their productivity.

Health and fitness habits to help you focus.

If you’re interested reply “coaching” and I’ll get in touch.