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Top Ten Stealth Strategies for Maximizing Your Strength Training Results

1) Never sacrifice quality for quantity. This is the first commandment for athletic success. Violate it and prepare to fail.

2) Target the weakest link. If you’re naturally strong, train for speed and/or endurance. If you’re naturally fast, train for strength.


3) For athletes, strength training is a supplementary, not a primary, activity. If time and energy are at a premium, focus your efforts on your sport practice sessions before supplementary training activities.

4) Minimize redundancy: Redundant systems are a great safety feature in aircraft design, but not such a good idea when it comes to program design. Since there are specific limits to one’s time and energy (and since injury and overtraining are a constant threat to athletes and fitness enthusiasts alike), it makes sense to use that time and energy wisely.” the two movements are almost identical save for the slight variation in hand position. Instead, a better choice might be single-arm 45-degree dumbbell incline curls and straight bar preacher curls. Now we have effectively reduced redundancy to a bare minimum.NOT when you are completely unable to function!

Thus, a fundamental premise of intelligent program design is that of minimizing redundancy. As an example, during a workout, if you decide upon 2-3 exercises for a single muscle, make the exercises as dissimilar as possible. In other words, if you perform two biceps exercises in the same workout, don’t use standing barbell curls and standing EZ-bar curls

5) When switching to a more quality-based style of strength training, work your way to higher intensities gradually. If you typically perform 10-12 reps a set, don’t immediately switch to maximum singles. Instead, spend some time in the 4-6 rep range for several weeks, and then continue toward higher levels of stress as your body becomes accustomed to harder training.

6) Terminate the training component when the quality of the performance erodes by 10% of more,

7) Select strength training exercises on the basis of how well they train large numbers of muscles simultaneously, and also by how well they correspond to fundamental movement patterns. Some examples would be squats, deadlifts, and bench presses (and their variations), various types of pull-ups, lunges, and abdominal exercises.

8) Try to reduce your dependency on soreness. If feeling bad is your goal, sign up for a job as Lennox Lewis’ sparring partner. If progress is your objective, make sure you perform gradually increasing workloads from workout to workout.

9) Avoid RES (Repetitive Error Syndrome): Don’t continue to do workouts or programs that don’t work. Do something else…ANYTHING else.

10) Do all of the above and pick up your medals

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About

“One of the signs of a great teacher is the ability to make the subject matter seem simple. Charles Staley is one of these rare teachers. After listening and talking to him, you suddenly achieve a new awareness of training. You go to the gym and, suddenly, everything makes sense, and you wonder why you haven’t been doing it his way since day one.” – Muscle Media 2000 magazine August, 1999

 

Prominent both the United States and across the globe, Charles is recognized as an insightful coach and innovator in the field of human performance. His knowledge, skills and reputation have lead to appearances on NBC's The TODAY Show and The CBS Early Show, along with numerous radio appearances.

 

He has authored more than a thousand articles for leading fitness publications and websites, and has lectured to eager audiences around the World.

 

Charles is not only a thinker, but also a doer: At age 54, he competes in the sport of raw powerlifting, and is a 2-time World Champion (220 and 198-pound weight classes). Find Charles online at www.TargetFocusFitness.com.