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Introduction Everyone benefits from being stronger. It doesn't matter whether you are a mother, an athlete, or an octogenarian - being stronger will improve your life! Whether you are looking to lose fat or gain muscle, resistance training is key! This isn't about proving that you can lift the most in the gym. This is about you realising that your body will adapt if you provide the right stimulus, and leave you feeling confident, powerful and prepared for life will throw at you. I hear people in the gym tell me that they are weak, or can't do weights. You can! The key is start small, be consistent and you will get there. I have seen clients who can stand up after squatting down with no weight, to being able to back squat in weeks. This workout will show you how to build a stronger body with the 5 best exercises for quickly getting stronger! (I used 4 of Mark Rippetoe's Starting Strength videos as, in my opinion they explain it in the simplest, safest way. It would be silly to try and improve on them and the coaching cues are second to none.) The Workout You will complete 3 sets of 6-8 reps with about 2 minutes of rest between sets. Warm up on all sets with same motion but a lighter weight, taking a short time between each warm up set. For example, if you are going to squat 50kg for 6 reps, you can do 10 reps with the bar (20kg), 5 reps at 30kg, 3 reps at 40kg and then move onto your working sets. Squat Why do it? The squat is an amazing all-rounder, mainly working your entire lower body (glutes, quads, hams, calves), back (erector spinae) and abdominal muscles. How to do it? Firstly, you need to be able to squat without a weight on your back. If you can do 20 bodyweight squats in a row with good form, you are ready to move onto back squats. There are many types of squats, but we will concentrate on the best one for overall strength - the back squat. 1. Approach the rack and get under the bar. Grip the barbell and squeeze your shoulder blades together and lift your elbows up behind you, to create a 'tight' bar on your back. 2. Take a few small steps back, and place the feet approximately just outside shoulder-width. 3. Point the toes out about slightly (about 30 degrees). 4. Sit backwards and lower until your thighs are 'below parallel' (with the floor). 5. Push your heels deep and push the floor away from you as you rise up. 6. Get ready and go again. 7. When finished, walk carefully forwards and rack the bar. Alternatives/variations? Leg press (machine) Goblet squat Lunges Deadlift Why do it? Lifting a heavy weight from the ground and putting it down again improves your core strength and posture. This is going to work all the muscles in your posterior chain. How to do it? 1. Barbell over mid foot, approx 1 inch from shins (not leggings) when standing upright. 2. Place hands on barbell. They should be vertical for a standard deadlift - check in the mirror. 3. Bring shins to barbell. If the barbell rolls away at all - start again. 4. Squeeze chest out/up. Think about squeezing the bar around your body into your back pockets to engage the lats. 5. Drag barbell up body. Don't over-extend. Then reverse the order and return the weight to the ground safely. NO need to bounce - it's a DEADlift, so the weight is from a dead-stop each time. Alternatives/variations? Romanian Deadlift Sumo Deadlift Bench Press Why do it? One of the most popular exercises, this will make your chest, shoulders and triceps stronger. How to do it? 1. Lie on the bench with your eyes under the bar. 2. Grab the bar with a medium grip-width (thumbs around the bar). 3. Unrack the bar by straightening your arms and keeping them locked out. Pause and find the natural 'balance' at the top - do not just start lowering the bar! 4. Note the 'picture' of where the bar is. Keep your eyes fixed on the point the bar is on the ceiling. Lower the bar to your mid-chest 5. Press the bar back up to that same position on the ceiling until your arms are straight Rinse and repeat. Alternatives/variations? Chest press (machine) Push Ups Barbell Row Why do it? You can develop a strong back and improve your posture with this exercise. This exercise is perfect to balance out the bench press. How to do it? 1. Stand with your mid-foot under the bar (medium stance) 2. Bend over and grab the bar (palms down, medium-grip) 3. Unlock your knees while keeping your hips high 4. Lift your chest and straighten your back 5. Pull the bar to your body. Use strict form, without momentum. Lower the bar back to the ground safely while not moving your hands. Repeat. Alternatives/variations? Pendlay row Seated row (machine) Single-arm dumbbell row Military Press Why do it? This will add muscle and strength to your shoulders and triceps! How to do it? 1. Stand with the bar on your front shoulders, and your hands next to your shoulders 2. Press the bar over your head, until it’s balanced over your shoulders and mid-foot 3. Lock your elbows at the top, and shrug your shoulders to the ceiling. Alternatives/variations? Seated dumbbell shoulder press Shoulder press (machine) Conclusion So there you have it - 5 simple but perfect exercises to get you strong! Don't worry that you wont be lifting the most in the gym. If someone is lifting more that you - let it inspire you to keep consistent and see the strength gains. Remember, your body will adapt if you provide the right stimulus. So get confident, strong and if you have success - let me know! I love to hear from those I have helped. Soon, the weight you are doing today will be your warmup! If you need any help, feel free to reach out! Like this article? Please share it... Lee BeckPersonal Trainer, Online Coach and Nutritionist
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Lee BeckFounder of Tribe Oxford. Archives
April 2021
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ServicesTribe Oxford is a personal training service based at Buzz Gym Oxford committed to support people to lose body fat, become stronger and boost their confidence.
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