To most people, these three featured men below look uninteresting- they are neither small nor big- just typical, average-sized men.
However, they are nothing but ordinary when it comes to weight. They are fitness freaks who are able to feature strength potentials that are way beyond the abilities of any typical man on the street. To some, they could be Clark Kent, a man who is able to morph into a more powerful being the situation calls for it.
Here are their strength secrets. They are sharing it, so you could join their elite league:
Name: Pat Davidson
Feats of Strength: He can carry an 800-pound object for 50 feet, achieved a 320 farmer’s walk for 50 feet, and deadlifted 585 pounds.
According to Pat, you will never achieve strength if you are lifting weights with noodle legs partnered with the same grip used to shake the hand of an old woman.
“The common thing about people who are tremendously strong, but don’t exactly look like they are, is that they have this innate knowledge that they can come up with the tension needed when the situation calls for it,” the Peak Performance training director in New York City, said.
Producing muscle tension happens because of the “irradiation” phenomenon. “Every single time that your muscles are tight, your bones are also pushed to a higher degree,” Davidson explained. “ This makes the brain become more comfortable to produce the needed extra force during the lifting procedure. Basically, the body has an innate ability to turn on a switch and release a ‘beyond the usual’ strength when the body requires it,” the training director added.
What you need to do?
Every time that you are holding a weight, grip the object as if you are turning the bar into ashes. Also, it will help if you will imagine like you are pushing the floor away from yourself with the use of your arches and heels. These two tricks can trigger the “irradiation” phenomenon in both the lower and upper halves, helping the body produce more strength.
“Mix It Up”
Name: David Dellanave
Feats for Strength: “Jefferson Deadlift”, 605 pounds, World Record Champion; could perform one-arm shoulder press and a bodyweight bent press variations.
The principles of power-lifting, says that to be able to come up with a strength that a lift needs, you must choose to face it just once each week. “I think this will work for men who categorize themselves as elite in the lifting arena,” Dellanave, the Movement Minneapolis owner, said. “However, for average men, I think that practice always does best,” he added.
“I always lift, at least five to six days each week, while putting my focus on the lift that I am training for. On the side, I also perform other lifts to build more strength in different planes and directions,” the Movement Minneapolis shared.
For instance, when preparing for his “Jefferson Deadlift” world record, Dellanave routinely did strongman stone lifts, one-handed dead lifts, lateral lunges, and front squats. Though a common rule says that a set comprised of lower reps and heavier loads is what improves strength minus the size, Dellanave was able to establish that a lot of men positively respond to higher volumes.
“When on my preparation for the record, I repeatedly performed the one-repetition max lifting, but also did sets of extremely high rep. For instance, I did 405 pounds on the bar for a specific day and dead-lifted the same weight for a hundred times in a span of 30 minutes the following day. I know a lot of people might think is hilarious, but I was able to achieve the strength that I was targeting.”
High-rep weight lifting is what numerous trainers do to grow muscles, and Dellanave is quick to agree that this method could only help put on a significant amount of mass when partnered with excessive calorie intake.
“I consume food normal amounts to maintain my weight. I do not, and will never want, to stuff my face. I want to gain strength minus the size part,” he added.
What you need to do?
Enjoy in a gym program that involves weight-lifting more with rep ranges and varied exercise routines.
Let us say that you are trying to gradually improve your dead-lift. You can start by doing 5 sets of heavy lifting repetitions. The following day, do it again in a set of 20 repetitions, and the day after that, you can introduce your muscles to a different pattern of dead-lift with a count that falls somewhere in between the days prior to it. On days that you decide to rest your muscles, do exercise routines that you could work through your strength, such as grip works, pull-ups, rows, and farmer walks.
“Own the Weight”
Name: Andy Speer
Feats of Strength: A Beast Tamer Challenge achiever, where a one-leg squat, one-arm press, and pull-ups with a Kettlebell (106 pounds).
“A lot of strength coaches claim that ‘strength’ is a skill,” Speer, the Men’s Health Next Top Trainer, said. “With this, they actually mean that strength is a thing you require to hone and practice.”
In order to conquer the Beast Tamer Challenge, he began his workout with a mentality that he is doing each exercise for the first time. “For instance, with my overhead pressing, I began with a 32-pound Kettlebell, and I performed ladders thrice each week where I would do 75 repetitions on each of my arms,” Speer said.
“In that particular week, I was able to master the repetition with a much lighter weight. The following week, I decided to handle the next Kettlebell size that measures 8-pound more than the original. I gradually moved the weight up until I was able to reach the 48-kilogram Kettlebell weight.”
Speer followed this routine until he was able to achieve a weight that is three times as heavy as his first try.
The main reason that “easy-does-it” strategy works is you are not only allowing your muscles to adapt gradually, but is making sure that your technique becomes flawless over time. “Developing this skill with a much lighter weight is essential into duplicating the movement with a heavier load,” Speer added. “You need technique and strength- you could not have any of this without the other.”
What you need to do?
Try this Kettlebell ladder program weekly. “I suggest that you perform the ‘medium’ on Monday, the ‘light’ on Wednesday, and ‘heavy’ on Friday. This is to make sure that you have enough time to recover in between these days,” Men’s Health Next Top Trainer specified.
Begin with a 12 kilograms Kettlebell. Do one repetition with the right arm, before doing it on the other. Switch hands immediately and perform two repetitions with the right arm, switch, and do two repetitions with the left. Continue adding a set of repetition until you are able to achieve five reps with each of your arms. This should be considered one set.