A tip for leveling up your strength attribute (+strength):
When creating an ideal exercise routine, begin by picking one or two areas of focus. Personally, my current focus is on core strengthening and upper back strengthening. Technically, stretching out my pectorals is part of and attached to that second focus.
Next, choose ten total exercises that aid with your goal. Try to balance them out into two groups of five. Set one (the first five exercises) should be more geared towards building functional muscle and strengthening. Body weight exercises, actual weight training, and HIIT-type exercises are ideal for this set. The second set, aka the second five exercises, should be mostly aligned with increasing endurance, flexibility, and honing the strength acquired from set one. Honing strength is just teaching your body how to effectively use the strength youâve gained so it becomes functional muscle rather than just muscle for show. Yoga, pilates, swimming, and cardio all fall into this category.
REMEMBER THIS WELL! MUSCLE FOR SHOW WILL NEVER LAST AS LONG OR SERVE YOU AS WELL AS FUNCTIONAL MUSCLE!!!
The last thing to do, is to figure out what your maxes are for each exercise. Starting with set one, complete it by doing as many reps of each exercise as you can. Donât push yourself until youâre in physical pain. That isnât your limit, itâs your foolishness. Your limit is when you begin to feel your muscles begin to weaken. The second your form starts getting sloppy, you are no longer giving your best and that is your limit. Give yourself a breather in between each exercise. After all, these are your maxes. Aka, they are the hardest you can push yourself at this point in time. Either do set two later in the day after youâve recovered or the next day.
After finding said maxes, begin by doing 2 sets of half your maxes. So if your max amount of push-ups you can achieve is 20, start by doing 2Ă10. If your max is an odd number, say, 23, then take half rounded up. In this case, 23 would become 11+1, or 2Ă12.
My current set one routine looks like this:
â˘Â 2Ă20 Weighted Russian Twists
⢠ 2Ă15sec Dipping Plank
⢠ 2Ă30sec Elbow Plank
⢠ 2Ă10 Weighted Crunches
⢠ 2Ă15 Weighted Frog Bridges
Usually, I follow a rule of Set OneâSet Two âSet One âBreak âSet Two âSet One âSet Two âBreak and then I start over again. After completing that pattern once all the way through, I bump up the routine numbers to 75% of my max. Then after I complete the pattern again with the new numbers, I move the numbers up to my max and once again complete that pattern. Then I reevaluate and observe my new maxes and start over again until Iâm satisfied with the results.
This method of exercising takes diligence, but if you arenât willing to work for it you wonât meet your goals in the first place. Results donât happen overnight, but this is definitely the best method Iâve found that works efficiently. Eating whole, nutritious foods (aka cutting out most of the sugary processed foods) will speed up the process and help keep the results longer, but doing both exercising and eating well is what will always work best!