Fitness Tip: Strength

Building strength is a formula. There is no perfect way of implementing the formula, it's just a matter of creating a plan for a specific training purpose, which could be sports performance or functional performance based. The Progressive Overload Principal (POP) is a great method that can apply to both training purposes that will not only increase muscle hypertrophy (increase in muscle size), but also build strength.

By definition, Overload increases the workload beyond the body's normal capacity to continue to improve and develop muscular strength and muscular endurance. The traditional method of overload in which you’ll increase the amount of weight each time is no longer challenging. There are several other variables that can be used instead. For example:

-accumulative reps and sets

-exercise sequencing

-changes in angle of pull and lever length to attack multi-planes of Range of Motion (ROM)

-multi-fiber type recruitment with speed changes

When strength training, the focus of the routine/exercises should incorporate the POP. I apply this principal to all of my strength training programs that I create. It's a proven principle. Try it and I think you'll be happy with the results.

Make sure to check out strength training workouts at www.radiusfitness.com.