23/08/2023
❗❗STRENGTH ❗❗
🌲Next time you're doing heavy deadlifts, rather than just muscling the weight up, try standing up as EXPLOSIVELY as possible (without sacrificing form). You will generate more force, allowing you to lift heavier loads.
🤠When you perform heavy compound movements, accelerate explosively through the concentric portion. Do the eccentric, or lowering phase at your normal pace.
🐮When lifting for strength, the objective is to get the weight from point A to B as quickly & efficiently as possible. The focus is on the outcome of the movement, not the individual muscle. Train your heavier compound, strength focused movements in an efficient & explosive manner.
❗❗ HYPERTROPHY ❗❗
🦜Hypertrophy is synonymous with muscle building, generally what we think of as bodybuilding work. Time under tension is an important component for muscle growth. When you're training for hypertrophy you want to train in a stricter, more controlled manner - keeping the target muscle under tension.
✊You want to "feel" your target muscles being worked. For example, if your doing biceps curls, focus your mind on using your biceps. Doing so can actually increase your biceps activity during the movement for a better muscle building effect. This is known as the mind-muscle connection.
🎱Avoid going too heavy & focus on keeping your form strict, using loads that allow you to develop a strong mind-muscle connection. Generally moderate loads in the 6-12 rep range, or moderate/light in the 12-15 rep range.
🐥Whether your goal is to get bigger, stronger, or bigger & stronger, you'll want to do both strength & hypertrophy training. Understand the purpose of your exercises to get a more powerful training effect. Personally I like to begin my workouts with my heavier strength focused work, then move on to my lighter hypertrophy work.
