Strength Training

An app that teches you strength training with step by step

Strength is the foundation of everyday acts of athleticism (like hitting a 300-yard drive in golf) and not-so-human feats (like J.J. Watt's 5'1" box jump). Strength isn't limited to muscle size and capacity. When you get stronger, you're better able to lose weight, run faster, and hit harder.

Convinced you need to work on your strength? We've got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter).

Abdominal exercise

Abdominal exercises are useful for building the abdominal muscles. This is useful for improving performance with certain sports, back pain, and for withstanding abdominal impacts (e.g., taking punches). According to a 2011 study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.

It has been highly disputed whether or not abdominal exercises have any reducing effect on abdominal fat. The aforementioned 2011 study found that abdominal exercise does not reduce abdominal fat; to achieve that, a deficit in energy expenditure and caloric intake must be created—abdominal exercises alone are not enough to reduce abdominal fat and the girth of the abdomen. Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells; cell size predicts type 2 diabetes according to a lead author. Moderate exercise reduced cell size by about 18% in 45 obese women over a 20-week period; diet alone did not appear to affect cell size

Aerobic Exercise

Aerobic exercise is sometimes known as "cardio"- exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles.

Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. In contrast, anaerobic ("without oxygen") exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight.

Bodybuilding

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder. In professional bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through a combination of intentional dehydration, elimination of nonessential body fat, and carbohydrate loading to achieve maximum vascularity, as well as tanning to accentuate muscular definition.

Triceps Mass

Just because you're training arms doesn't mean your approach to building mass—like you do with, chest, legs, back, or shoulders—should change. Start with the most difficult moves with which you can push the heaviest weights.

To better isolate the triceps and reduce the contribution from your deltoids and pecs, don't allow your elbows to flare out during elbow-extension moves. This is true for all triceps exercises. Keep those elbows as tight to your sides as you can.

Dip Chest Exercise

Dips are one of my favorite chest and triceps building exercises. But they can also be troublesome and hard on your shoulders.

But a simple form tweak will allow you to redistribute your weight so that your torso leans forward as you lower your body, placing more of the stress on your chest (good!) and less of it on your shoulder joints (bad!).

In fact, even if you don't find the classic dip causes you pain, you're better off doing this variation—known as the incline dip—regardless. It'll help protect your shoulders while making your pecs pop.