The Reality Of Strength Training Exercise
By Sean Nalewanyj
When strength training
became a popular way of athletic preparation back in the 50's and 60's,
everyone was rushing to find the "best" way to train. Back in these
early days, very little attention was given to the "scientific"
aspect of the sport. Your average lifter would train using basic lifts, receive
proper nutrition from a variety of foods and give their bodies time to rest and
recuperate. It was that simple. No complicated supplements, special
"lifting techniques" or masses of ineffective information. Just
basic, sensible lifting.
When the "fitness
boom" of the 70's hit, people began questioning these methods and demanded
scientific evidence to support these training theories. Companies realized the
potential to make a profit and began flooding the strength training world with
ineffective supplements and equipment. If I had a dime for every "break
through fitness program" I've seen, I'd be rich. Over the years, strength
training theories have actually gone downhill. Hard, persistent and dedicated
work in the weightroom has been overtaken by a mass of miracle weight-gain
pills and bogus bodybuilding programs. People always seem to be looking for an
easier route to attaining a muscular build.
The reality of it all is
that attaining an "in-shape" and strong physique is not purely a
matter of science. The fact of the matter is that the achievement of this
ultimate goal is not complex. That's not saying it's easy, but it really
isn't as complicated as most of the "experts" make it out to be.
Successful lifters must have tremendous focus and tolerance for pain. They must
persevere in all situations and continually place their bodies under greater
stress in order to better their physiques. They must eat the right foods and
avoid the wrong foods and ensure that their bodies are receiving adequate rest.
I have great respect for each and every individual out there who is able to
continually and systematically follow these guidelines on their quest to
mind-blowing muscle mass and strength. However, far too often we see serious
lifters over-analyzing every situation in the weightroom; Extremely simple
things that will do little to nothing in bettering their current lifting
The bottom line is to
provide your body with a stimulus for growth using basic compound lifts, feed
your body by consuming the proper nutrients, and give your muscles time to rest
and recuperate. If you have these three elements down, there really isn't a
whole lot more you can do to increase the effectiveness of your lifting
So why is it that every
time I go to the gym I see the same misinformed people, week in and week out,
slaving away on endless sets of concentration curls and tricep kickbacks? It
makes me cringe when I see some of the ridiculous techniques these
"lifters" are using. What you put in is what you get out, and
submaximal intensities will yield submaximal results. The tougher the lift is,
the better your body will respond. The whole idea behind weightlifting is to
yield an adaptive response from the musculature, meaning the body must believe
it is in life threatening danger. I don't care what anyone says, heavy squats,
deadlifts, bench presses, overhead presses, rows and chins are the toughest
lifts and without a question the most effective. Don't get me wrong, isolation
lifts can have their spot in a successful routine, but certainly not in place
of these basic compound lifts.
In the end, strength
training is definitely more "art" than "science". I don't
know everything about everything, but I'm certain of what I'm certain of, and
I'm certain that the basic principles of gaining size and strength that were
first put forth in the 1950's still hold true to this very day. Stop making it
more complicated than it has to be! Get into the squat rack and squat! Load up
the bar and deadlift! Yes, these are the toughest lifts, and that is exactly
why you should be doing them! Building muscle and gaining strength is simple!
Do you want to get big and strong? Then forget about all of the useless
theories people seem to constantly put forth. Stop over-analyzing every
situation. Stop wasting your time on useless debates about the latest
breakthrough training principles. Go to the gym and train!
"There is no
secret routine, there is no magical number of reps and sets. What there is, is
confidence, belief, hard work on a consistent basis, and a desire to
- Steve Justa
About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.
With The Truth About Building Muscle bodybuilding expert Sean Nalewanyj shows you how you can avoid these fatal and common pitfalls. You'll learn the honest and unbiased truth about building maximum lean muscle mass, gaining strength and burning fat. Including a complete 250-page e-book, full exercise database, and free online personal training.
Click Here For More Information...