Excellence Lives In The Fundamentals: Strength

Strength

Force = Mass x Acceleration

When we typically look to identify strength we want to know what is your capacity to move mass?

Want to know how to build it?

Our recommendation:

• LIFT HEAVY SHIT

Strength is an expression of the nervous system.

You get stronger the nervous system can utilize:

• More motor neurons

• Turn on more muscle fibers at a time via the motor neurons

• Better coordination of muscle fiber activation

• More rapidly and repeating firing of nerves (AKA rate coding)

Hypertrophy- nerd term for bigger muscle.

Building muscles simply provides more contractile units allow for more force production.

Simply… helps lift heavy things.

Now, we must recognize performance and force production is on a continuum.

There is:

• Absolute strength

• Strength Speed

• Speed Strength

• Absolute Speed

But for this case- We are focusing on ABSOLUTE STRENGTH

Is there better tools for building strength?

Machines Versus Free Weights

Here’s what is important

1. The one you have access to

2. The one you will use

3. Just lift heavy shit

Is there the best strategy?

There are many.. and you can make them work for you. When considering absolute strength we typically follow this.

• Sets: 2-5

• Reps: 2-6

• Rest: 2.5’-5’

Because we like simple. If it’s truly heavy… you can accomplish less reps and need more rest. We typically see people taking minimal rest and under loading.