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This guide will start you off with the basic steps to building genuine athletic strength. Whereas the average gym goer today is focused on appearance, your goal is one of ability and so requires a tailored approach.
When it comes to strength training it's important to pay attention to your repetition range for exercises. The table below is a guide on the effect that your rep range has on the body.
|Reps range||Effect on body|
|0-3||Maximum and relative strength|
|3-5||Maximum strength & low end muscle growth|
|5-8||Best combination of max strength development and muscle growth.|
|6-10||Good strength training range but better muscle growth.|
|10-15||Excellent muscle growth, average strength development with fatigue.|
|15-20||Some muscle growth, focused endurance with significant fatigue.|
In the pursuit of strength, your mantra should be "Quality Over Quantity" and training focus should be on intensity and not volume. Pay attention to the rest time between sets, and wait long enough so that the body has recovered to give your next set it's all.
When training at such intensity it's critical to start slow and explore the movements you're using with excellent form. Raw strength is as much about joints and tendon strength as it is about the muscle so be patient and let your body acclimatise to the work, ensuring that you warm up and have adequate rest between workouts.
With regards to how you train - this is a personal choice and depends on specific strength goals. At Fitstream we have a love of calisthenics and believe that true strength is demonstrated with mastery of your own body. Exercises such as deep one-leg-squats, one handed pull-ups or push-ups and full bridges are incredible examples of human strength.
To achieve such feats requires a progressive calisthenics routine, learning basic movements (research the big six - push-up, squat, pull-up, leg raise, bridge, handstand push-up) and following the progression paths up to more difficult variations. Callisthenics works the body as an integrated unit and develops the tendons, joints and nervous system as well as the muscles.
Even though your goal is not oriented around aesthetics, your diet is still crucial to strength development. It will determine how quickly you recover from training, the quality of your results, and can also affect your hormones, energy levels and general mood.
To help your body adapt live cleanly, cutting out processed food and focusing on natural whole foods and water.
Motivation and effort are admirable, but take care not to overwork a body part, exercise, or routine, or your performance will suffer. If strength progress seems to stall, try adding more rest days, or drop back to an easier routine and you often find that you start to develop again. It's important to build up slowly and let the body adapt at it's own pace. Joints and tendons take longer to recover than muscle mass.
Patience is critical for strength development and often, athletes try to push themselves too far, too quickly. Always stay conscious of form, particularly with such high intensity training and avoid using momentum over strength.
Finally, make sure that you're getting at least 7-8 hours of sleep a night to allow your body to heal.
Progress tracking and body measurement is the foundation of the Fitstream service. We believe it's an essential part of physical development and helps build motivation.
This is particularly important when strength training as it can be hard to remember recent workouts, set volumes, number of reps, personal best etc. Use a notepad or fitness tracking app to track your workouts and body metrics in order to measure progress and plan future training sessions.
At the end of each training session simply add a log to your fitness journal, recording what you did and review it before your next workout so you know what to match or better. Taking weekly progress pics is another way of seeing how your actual physique is changing too.
Still on the grind...
My monthly update for September: weight has been fluctuating, but overall I have lost 12 lbs and have been able to squeeze into some pants that haven't fit since before I got pregnant with Joaquin. I don't do as well with intermittent fasting on the weekends, but have been able to stick to it Mon-Fr...
only Joe wicks 7 minute abs today 😮💨
joe wicks (7 minute and blaster and workout 1 first steps to fitness) ‘DOMS means I’m getting stronger’ 🤩
joe wicks 15 minute work out and 7 minutes abs 😅
10 month transformation from 220 lbs to a lean 185 lbs at 6’0 tall.
Darren slowly lost 35 lbs fat over 10 months whilst increasing strength and muscle mass on the ‘Movie Star Body’ program by Kinobody
#beforeandafter #muscle #lean #transformation
My accountability goal for this is movement. I really need to be better about moving - both just through the day but also exercising. Im starting with a goal of 10k steps a day with the idea that I can really only get there by going on walks or getting on the treadmill. A pretty normal sedentary day...
Here's my weekly update: Overall, intermittent fasting is going well. I did have a cheat day last Saturday, but have otherwise stuck to the 16/8 fast cycle since August 1st and I've lost 10 lbs.😁💪
Everyone post your fitness or weight loss goal here and then check-in whenever it's convenient for you (daily, weekly, annually 😂).
on july 30 i swam laps in the ocean, i don’t know how many
on july 29 i went for a 2 mile run on the treadmill in our hotel
In Rome on July 28, we walked around the city 9.7 miles. This included multiple flights of stairs all throughout the monuments.
me and Marlow went on a 40min bike ride from homestead to my house.
I had my last day of dance in the Rockies today. It was 8:30-11. We had warm up, lyrical, and technique.
went on a run for 45 mins today.
once again I had dance in the Rockies today at starstruck. Today we did warm up, contemporary, improv, step, and Latin ballroom. I had this 8:30-1
i had dance in the Rockies Saturday as well. We did warm up, turns and jumps, technique, stylized jazz, and sassy jazz. I had this 8:30-1
Friday I did dance in the Rockies at starstruck. It was 8:30-1. We had warm up, jazz, contemporary, ballet, and hip hop.
thursday I had a private for 2 hours. It was very tiring and a lot of work but I had a great time. We worked on my Ariel, tours, pirouettes, and jumps.
i did the stairs and ran on the treadmill and then stretched
went on a jog yesterday with my mom.
Yesterday my friend and I went for about a 3.25 mile bike ride and kept our heart rates above 125. It was a huge calf and quad workout.
today I went to my trainer and we did just about the hardest workout. We did lots of weightlifting. We had to push/run a 25pound weight across the floor multiple times. I also did jumping lunges and jumping squats across the floor, and many other things including core workouts. This workout was an h...
Forgot to log it but on Monday morning me and my mom hiked Mount quandary(a 14er) and saw a moose
yesterday i went on a 45 minute jog with my mom and we went about 3 miles.
i didn’t have my watch on but I had a two hour private with coach Alex today. We learned a lot of new skills and moves including control and activation of muscles in movement. We also worked on some turns, jumps, and emotion in dancing.
Today I went for a 30 min run on my treadmill and kept my heart rate above 120.