Random Strength Training Tips
The weights should be heavier, but I admire the effort
Use these random strength training tips to make your strength training sessions more productive.
-Focus on one exercise at a time – too many times when people go to the gym they look at their entire training program for that day. They may think, “Wow, I have to do squats, and then I have to do chin-ups, and then I have to do push-ups and then finish up with conditioning work.” While you can accomplish all of that in only 45 minutes, it may seem like a lot of work to get done. Don’t think about the entire workout you have to complete. Instead, focus on the one or two exercises you are performing now. After you finish that exercise, put it behind you, and focus on your next exercise. Take it one thing at a time.
-Focus on one set at a time – this goes in line with what I just mentioned above. People also defeat themselves in the gym when they think, “Wow, I have to do 3 sets of deadlifts.” In that context it can seem daunting. Don’t worry about how many sets you have to complete in your training session. Focus on the set you are about to do, and only that set. The next sets will take care of themselves.
-Focus on one REP at a time – this is probably the best advice and keeps things as simple as possible. Take every set you perform one rep at a time. I truly learned this lesson recently when performing 20 rep squats. With a heavy bar on my back it was easy to think “Holy hell I have to squat this 20 times.” However, when I just took that one set and focused on each single rep, it wasn’t as intimidating. Whenever you are performing your sets, don’t think, “3 reps down, 7 more to go” or something like that. Put your full focus and effort on the rep you are performing now. Do not rush through your reps just to get the set finished. That’s a great way to get sloppy with your form. Make sure every rep is perfect and focus on it entirely.
-Focus on what you are doing – don’t worry about what the person beside you, in front of you, or behind you is doing. Just focus on what you are doing and what you are there to accomplish.
-Don’t talk, don’t socialize. TRAIN – most people at commercial gyms are guilty of this. They talk too much in between sets, and some even talk while they are performing a set. If you’re going to socialize, do so after you have completed your training session. Otherwise you are more likely to fudge on some of your exercise or get off track.
-To get the best results, focus on the best exercises – these are:
- Squats
- Deadlifts
- Push-ups
- Parallel bar dips
- Dumbbell and barbell presses
- Standing overhead press
- Chin-ups
- Rows
I’ll admit that I love face pulls, lunges, dumbbell bench presses from different inclines, step ups, Bulgarian split squats, pull throughs, floor presses, cable rows, scarecrows, various core exercises, back extensions, glute bridges, hip extensions, bodyweight circuits, barbell complexes, and dozens of other exercises. But it’s no wonder people experience “paralysis by analysis” when they look at these long lists of exercises.
Which ones should they use? When should they switch them up? It can become very confusing. That is why I suggest you focus on the basics. The basics (like the exercises listed above) have always, and will always, work. Nothing will ever replace them. If you feel overwhelmed or want to keep things as simple as possible, then Get Back to the Basics.
You can build an incredibly strong and great looking physique using nothing but the 8 exercises listed above. Don’t get caught up into thinking that you need a dozen different exercises per body part like all of the bodybuilding magazines advocate. It’s just not true. This is also a great way to get Maximum Results in Minimum Time.
-I love this quote – “The myth that women should not lift heavy is advanced only by women who fear effort and men who fear women.” This was said by Olympic weightlifter, Eric Midkiff. Well said, Eric. Well said.
-Lift Heavy – this is a great way to not only build strength and a great looking physique, but it’s also a great way to challenge yourself and have fun. Don’t underestimate the value of this tip.
Do you have any strength training tips to share?
Comments for This Entry
Thanks, Bret! ; )
Posted by Nia Shanks at 7:14am Aug 18, 2010 [permalink | flag as inappropriate]
You rock Nia! Great post.
Posted by Bret Contreras at 1:13am Aug 18, 2010 [permalink | flag as inappropriate]
Niel-
If I closed my eyes during squats or deadlifts, I would probably bust my ass. I'm not quite that coordinated. ; )
Jon-
Well I'm glad you're back.
Posted by Nia Shanks at 2:10pm Aug 17, 2010 [permalink | flag as inappropriate]
Nia,
Thanks I'll use that quote.
Well, I went back home as you know, and did another contest 4 days before that. My brother got married so I was busy with that stuff. Come back Aug 1st, and wrote a book chapter, did a 1.5 hr conference call on Strongman stuff, tips, training and advice, and wrote a article for ACSM Health and Fitness Journal, along with another for IDEA Fitness Journal which I complete this time last month. Plus training, eating, cleaning, etc. So i've been a little backed up
But i I'm back now, haha
Jon
Posted by Jonathan N. Mike- MS, CSCS, USAW, NSCA-CPT- PhD Student (Exercis at 1:10pm Aug 17, 2010 [permalink | flag as inappropriate]
Closing your eyes during a set helps me focus more on the way my body moves.
Good for squats and deadlifts. Not so much for walking lunges or Olympic lifts.
Posted by Niel at 11:48am Aug 17, 2010 [permalink | flag as inappropriate]
Ronell-
I greatly appreciate that. Hopefully they will read my info! ; ) Thanks again!!!
Jon-
"Why not just do it for life?" Simple: most people want a quick, immediate, permanent solution. They want the results without any of the work. As we know, it just doesn't work that way.
Yeah, I noticed you haven't commented in a while. What's up with that? Feel free to use that quote. I can't remember where I saw it . . .
Posted by Nia Shanks at 11:10am Aug 17, 2010 [permalink | flag as inappropriate]
Nice article,
Love the quote by the way. I might have to use that, with permission of course, haha
It's been a while since I have commented nonetheless.
One of my responsbilities is consumer advocacy, and a desire to educate. This "fear"that women have really stems from all the fitness and muscle mags. In early July, I was pictured in Oxygen Mag along with 3 others for a contributing commentary on Glute Training. If you noticed all the females, they are all using light weight. All the male mags are pictured (using props) with heavy weights. So, this gives the stigma the females should stricly lift with 10-15lbs. This is complete bull shit.
Also, for those reading, these people in these mags don't look like that by accident. They are either models, fitness models, or figure competitors, and typically use other "methods" Most train hard using the exact same compound movements Nia is referring too. It may not seem so, but it's true.
I can't tell you how many people who would make greater progress and gains (regardless of their goal) if they would train hard and stick with all the basics. This idea that it only takes "4 weeks to better glutes and abs, or bench or biceps, or 8 weeks for Delt Destruction" is ridiculous. Why not just do it for life?
Jon
Posted by Jonathan N. Mike- MS, CSCS, USAW, NSCA-CPT- PhD Student (Exercis at 9:26am Aug 17, 2010 [permalink | flag as inappropriate]
Nia,
My new charge in life is to get every one of my friends to read your blog. Don't thank me, however: I'm ONLY doing it because I'm tired of telling them about all the great content you provide.
They should read it for themselves :)
RS
Posted by Ronell Smith at 8:38am Aug 17, 2010 [permalink | flag as inappropriate]