Training for muscular strength, power and endurance will bring about more functional improvements than training for muscular size or appearance.

There is a big difference between training for muscle mass and training for ME, power and endurance.

Each type of ME must be trained for optimum performance under any circumstance.

Fitness is a compromise between the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, balance, coordination, agility, accuracy and toughness… and ME Maximum Strength

Maximum strength is how much force can be generated by the muscles and skeletal system for one, all-out effort.

You One-Rep Max is an indicator of this type of muscular strength.

Power

Power is strength per unit of time… I like to call this Explosive Power.

This type of ME is measured by the ability to move a weight from one point to another with speed… therefore it is often called Speed Strength.

Strength Endurance

Strength endurance is the ability to be as strong as possible… for as long as possible.

This type of ME is characterized by the ability to perform a strength movement repeatedly for an extended period of time without giving into fatigue or sacrificing form.

An effective physical training program should address the improvement of each type of ME… Not just one type of strength at the expense of the others.

Bodybuilding type training focuses on building muscle mass… and improvement in performance and燤E爄s secondary.

This leads me to an interesting question… will your muscles get bigger by training all aspects of strength?

The answer is yes… they will get just as big as they need to get to optimize performance!

Optimize muscular strength performance… don’t Maximize muscle mass.

After all, it is always better to be stronger than you appear… than to appear stronger than you are!

One final note…

You must always keep in mind that muscular strength training is only one of many components of a well balanced physical fitness training program.

You should strive to optimize your muscular strength in conjunction with the other physical abilities… Not maximize your strength at the expense of them.

After all, meeting the challenges of sport, work and life with excellence is done through the combination and seamless flow from one physical ability to another… Not by relying on one physical skill at the expense of all the others.

So how do most of these people get in the shape they are in? It goes without saying that they spend hours a day working on their particular specialization. But if you break it down, they are mainly doing repetitive body weight exercises and a ton of stretching. Everything a circus performer does involves incredible amounts of balance and coordination of all muscle systems. More than in any other activities do you see these people training hours and hours to get their muscles to learn one tiny little movement and have it appear fluid and effortless. When my coach told me it would take 2 years to learn how to stand on the handlebars of my bike while riding it, I thought he was crazy. I spent hours working on that one move every week and would get it here and there, but never with any regularity, until about 2 years had passed by! But once I learned that trick, I never forgot it in my body- it remembered exactly how to balance. My clients are constantly amazed at my balance and I have to constantly remind them that I have spent my life working on these sorts of activities.

Most of all I find that adding circus training into my own and my clients routines makes it a lot more fun to do. Ask any one of my clients what they like about me most, and I hope the first thing they will mention is how much fun they have. I am a huge fan of non-traditional exercise methods such as odd object lifting, my personal favorite being the slosh pipe, the use of kettlebells, multi-joint movements, and anything that challenges your balance. One of the best exercises which requires nothing more than your body and a wall, is the handstand. And the best part of all is you will always have a party trick to show off your balance and strength!

On the Floor

The first task is working on the core strength required to learn how to do a handstand. Start by laying down flat on your back with your knees bent and your hands at your side, like you are going to do a crunch or a sit-up. Place your hands at your lower back- you will probably notice a space between where the floor and your spine is. Work on tucking your hips so that you can lay your back flat on the ground with no space at all- imagine there is a string tied to your belly button and someone is pulling that string through your back into the floor. The next step is moving your feet away from your body while maintaining your lower back flat against the ground. If you can stretch your feet all the way out and still keep your back flat then the next step is to start lifting your feet off the ground. The closer your feet are to the floor the harder it is going to be, ideally you would be able to maintain your feet pointed with your heels hovering only a couple of inches above the ground. The key here is maintaining your back flat against the ground while drawing in your belly button toward your spine. The final step would be reaching your arms overhead, outstretched as if you are doing a handstand lying flat on the ground. If you can keep your arms stretched and hands just a few inches above the floor then you have got it!

Against the Wall

Now we can move towards doing a handstand while being supported by the wall. Safety first! It should go without saying that you should have a nice clear, preferably soft area free from objects that may get in your way should you come crashing down onto the floor. There should also be no objects on the wall, and you may want to wear a clean pair of socks to avoid leaving marks on the wall. The first mistake most people make is kicking up with their back against the wall. When you do this you end up arching your back and you get the exact opposite of what you are trying to accomplish, which is a perfectly flat back. So what you want to do is start with your butt against the wall. crouched down on the ground with your hands out in front of you on the ground. Your fingers should be spread as wide as is comfortable, lined up evenly, and your thumbs should be 4-8″ apart. You then start to walk your feet up the wall until they are completely overhead and you are now in a handstand. Walk your hands to within 5-9″ of the wall; you should now have your whole body, chest and legs, flat against the wall. Try to keep your arms totally straight- your elbows should not be bending; you want to use your skeletal structure to support your weight as much as possible and use your muscles to maintain the balance required. And make sure you point your toes! Hold this position as long as you can. What you are trying to do here is build up the stamina and strength required, as well as the muscle memory, to hold a handstand out in the open. THE MOST IMPORTANT PART OF A HANDSTAND IS TO PUSH UP AND OUT OF YOUR SHOULDERS! To put it another way, imagine you are trying to push something up that is above your head, now try and push it 3″ further than you think you can; this extension is the key to holding yourself up in a handstand and will be the hardest part for you to learn other than doing an unsupported handstand.

Moving Away from the Wall

Obviously your goal is going to be to do a handstand unsupported by anything other than your own strength and balance. Once you have the strength built up to hold yourself against the wall for 30 seconds to a minute at a time, you are going to want to work on moving away from the wall. You are still going to use the wall while you are learning but you are going to turn yourself around. That’s right, I told you earlier not to kick up with your back against the wall, but now that is exactly what I am telling you to do. The idea here is that now you have enough strength to hold yourself nice and straight without an overarching back. So you are going to want to keep your hands within a foot or so of the wall and kick up into a nice straight handstand, remembering all of the little things you are going to need to work on, hands together, elbows locked, pushing out of your shoulders, straight body and toes pointed. If you don’t kick up hard enough you will come back down, don’t kick up too hard or you might have to learn how to repair drywall. The best way to prepare yourself for a freestanding handstand is to try to come up with your knees tucked into your chest. Once you have your butt over your head you extend your legs directly overhead to a straight handstand. With your perfectly straight position, only your toes should be touching the wall- now try to very lightly push your feet off the wall. You will start to feel where the balance point is that keeps you off the wall. And that my friends, is a handstand! Once you are comfortable with this whole process you can start to work on doing a handstand in the middle of the floor.

Unsupported Handstand

The same principal you used while moving away from the wall holds true when you are trying to do a handstand in the middle of the floor. When you finally have the strength and balance to hold a handstand just off the wall you are ready to move out into the open. Again you are most likely going to be afraid of going too far and tipping over- should this happen you simply want to try and rotate your body and come down as if you were doing a cartwheel; your other option is to roll out of it in a somersault- try to quickly lower your head to the ground with your chin tucked in, bring your knees toward your chest and roll toward your feet. The key here is to avoid hurting yourself. You don’t want to kick up with straight legs as this will more than likely cause you to tip over. Try to come up with your knees tucked into your chest and once you have your butt over your head you extend your legs straight overhead. Just keep practicing with the perfect technique you now have and don’t get frustrated! When I was at circus school learning how to do a handstand I had a class for 1 hour, 3 times a week and it took me close to 3 months to get a really solid handstand!

Beyond the Basics

These are the basics of doing a handstand, there are many other tips and techniques you can get and more advanced handstand “tricks” such as doing handstand pushups on or off the wall, pressing up into a handstand in straddle splits or in a pike position, lowering yourself down into an elbow lever, one arm handstands, the list goes on…

The triceps function physiologically to extend your lower arm. While biceps contraction pulls the forearm toward the upper arm, triceps contraction extends your forearm and returns it to its original position.

The triceps consist of three muscles known as the long head, medial head and the lateral head. The long head covers the entire length of the posterior surface of the humerus. This muscle not only extends the lower arm, but it also adducts or pulls the arm toward the center of the torso. The medial head is located on the upper inside portion of the posterior surface of the humerus. The medial head is a strong forearm extensor and, when fully developed, gives the triceps a thick, dense look that just oozes power. The lateral head lies on the upper outside portion of the posterior surface of the humerus and is also a strong forearm extensor. This muscle forms the outer section of the 揾orseshoe?that抯 visible when someone flexes a well-developed set of medial and lateral triceps heads.

Big, muscular triceps can provide tremendous power in all pressing, pushing or punching movements essential to many strength related activities. For example, bodybuilders and powerlifters need strong triceps for maximum assistance in the military and bench press movements. Olympic-style weightlifters need explosive triceps power in the clean and jerk. Powerful triceps can also enhance the knockout power of boxers and martial artists. Offensive linemen in football need strong triceps to fend off on-rushing defenders, and when a running back gives a would-be tackler the 搒tiff-arm?it抯 the triceps that deliver the boom!

I discovered the value of triceps training quite by accident. After suffering a serious muscle tear while playing high school football, I took an extended layoff from weight training. During my sophomore year in college, I started training again, but I didn抰 want to go back to the program that my doctor had told me contributed to my injury. Since that program consisted entirely of Olympic and power lifting movements, I decided to begin my 揷omeback?by trying some bodybuilding techniques. Since my arms were my favorite body part, I started by doing moderately heavy Skull Crushers and alternating dumbbell extensions for my triceps. I eventually developed a repertoire of over 100 different workouts.

Although I initially continued to layoff of the Olympic and power lifting exercises, when I incorporated these movements back into my training I found that my triceps work had produced amazing results. Not only did my bench press and clean and jerk totals increase, but my triceps began to grow and exhibit muscularity that I抎 never thought possible. Eventually I found that I could continue to increase my bench and military press maximums with minimal work on these specific lifts as long as I continued to build power in my triceps.

How to Build Big, Muscular Triceps

Triceps growth results from hypertrophic enlargement of muscle fibers as a result of increased work. When it comes to building big, muscular triceps, this increased work should consist primarily of various triceps extension movements using strict form and progressively heavier weight. As you lift more weight you抣l force your triceps to exert more energy and physical power. This progressive overloading or 損yramiding?will cause the breakdown and re-manufacture of proteins and other substances essential to triceps growth.

Bodybuilding research indicates that progressive resistance workouts with 70-80 percent of your 搊ne-rep?maximum are best for building muscle mass. For example, if your maximum weight for one repetition of EZ bar triceps extensions is 100 pounds, you should initially complete your work sets with weight ranging from 70 to 80 pounds. Again, these weight amounts are given only as an example, and you抣l initially need to experiment with different workout loads to discover how much weight you should lift based on your physical ability and training experience.

Below you抣l find a few exercises that can help you build a pair of rock-hard and chiseled triceps. Note that these exercises progress from beginner to intermediate and advanced workout levels. In my general experience, you抮e a beginner if you抳e been training your triceps seriously for less than 6 months; you抮e intermediate if you抳e been training seriously for 6-months to 1 year; and you抮e advanced if you抳e been building your triceps for 1 year or more. In deciding which of these exercises to use, choose appropriately on the basis of your triceps workout experience.

EZ Bar Triceps Extensions

As a beginning exercise, EZ bar triceps extensions are the best power and mass-building exercise ever developed for the triceps. However, you would be amazed at the number of people who perform this movement incorrectly and lose the many benefits that this exercise has to offer. EZ bar triceps extensions require that you keep your upper arms in a position perpendicular to the exercise bench throughout each repetition. If this position causes elbow pain or discomfort, you should adjust your arms slightly forward to reduce elbow stress. You must lower and extend the weight in a smooth, continuous motion without jerking or swinging the bar with your back or shoulders. You should place your hands in the narrow-grip position on the EZ bar which, when combined with proper arm position, ensures that each triceps head receives maximum resistance throughout the exercise motion.

Two-Armed Dumbbell Triceps Extensions

As an intermediate level exercise, you should not try two-armed dumbbell triceps extensions until you have mastered your extensions with the EZ bar. Two-armed dumbbell extensions force the triceps to work independently and, therefore, with greater isolation on each triceps muscle area. This exercise builds superior power, shape and density in the triceps. As with EZ bar extensions, you must keep your upper arms as straight as possible, and you must lower and extend the dumbbells in a smooth and continuous motion. Your hands should be in a neutral position which can effect tremendous development in the medial head of your triceps.

Alternating Dumbbell Triceps Extensions

This exercise is an advanced isolation movement for the triceps. You should not attempt this exercise until you have mastered the two-armed dumbbell triceps extensions discussed in the previous section. Alternating dumbbell triceps extensions are hard work, but the results are worth it! The technical movement is the same as with your two-armed dumbbell extensions, except that you must now lower and extend only one arm at a time. This exercise places maximum resistance on the medial head of each triceps and requires tremendous mental concentration, particularly when performed in a pyramid cycle with 70-80 percent of maximum weight.

Try these exercises and you抣l get great results from your triceps training. You抣l love the pump and that feeling of awesome power that comes from a series of EZ bar or dumbbell triceps extensions, and as your sleeves begin to tighten around your upper arms you抣l know that your workouts are packing big, muscular inches onto your triceps. You抣l look and feel great, and your big, muscular triceps will boost your pushing, pressing or punching power in your sports or fitness activities.

Let’s face it everyone that lifts weights can’t help but talk about it. Just the fact that you’re bigger than most people you socialize with or meet will often spark a conversation on the topic. Whether your buddy lifts or knows nothing about it you are likely to be asked the question, “How much can you bench press?” Are you going to reply, I can do 315 lbs for 6 repetitions? It just doesn’t paint the same picture as saying I put up 365 lbs. Maybe you could care less what people think and the bragging rights don’t matter to you. However if you are a powerlifter or an Olympic lifter you will be tested with a one-rep max. Most high school and college football programs test their players with a one-rep max as well. If you don’t practice the one rep lift how will you be prepared?

If somebody asks you what you bench press, you could always give them a projected max based on what the chart says right? Not necessarily. One of the most important reasons for doing singles is to break past barriers. Using our previous example, if you do 315 lbs for 6 reps you should be able to get a one-rep max of 365 lbs. This is not always the case. People set up limits in their minds that are tough to overcome. I swear I have seen people do 295 lbs for three reps but they just can’t get 300 lbs. This has nothing to do with strength. This has to do with mental barriers and confidence issues. I personally would not tell someone my one rep max based on reps. If I know that I have never benched that weight than I just can’t take credit for it based on a chart. Performing a single lift in the bench is a great way to build confidence. Nothing feels better than actually beating your personal best. If you keep doing singles you will break past sticking points and barriers that you have set for yourself. If you have a goal of benching 300 or 400 lbs the numbers can be very difficult to prepare for when you don’t practice singles. Working your way up with singles will give you the confidence you need to reach your goals.

Many bodybuilders concentrate on their form and don’t care about how much their max is. Lifting singles can actually help your form. When you are performing a one-rep max you have to have perfect form or you will not complete the lift successfully. When you are using lighter weight and doing many reps there is a lot of room for cheating and bad form. You can still complete the lift with sub par form by using other muscles to help. But, when you are maxing out you have only one chance to press the weight and to do so you need absolutely perfect form. You have to be mentally prepared and your groove has to be precise. There is no room for being sloppy. Before you start working out with singles it’s a good idea to practice strict form with higher reps first. Developing perfect technique is the key to a heavy single. If you are lifting 275 with careless technique for five reps you won’t be able to do a single of any significance. Build a base and let your body adjust to the heavier workloads. For 2 weeks lift with reps of five. After you have finished this stage you can progress and do sets of 3 reps. Now your form should be down and you have should have adjusted to lifting heavier weights. You can now insert singles to your routine that will help you in your quest for a big bench.

Exploit your weak areas with a single. Like I mentioned before there is more room for error when doing sets with higher reps. You may not be able to determine what aspect of the bench needs work. When you max out you will tend to see where you fell short. This is great for evaluating what area needs improvement. Maybe you couldn’t lock out and you know that you need to work harder on your triceps. Lifting is all trial and error and the single is an effective way to measure your progress and assess what needs to be changed to break the stalemate.

Singles will help you develop a different kind of strength compared to lifting higher reps. When you lift heavy weights you bring your attachments into the lift. Tendons and ligaments are often the key to unlocking your potential. If you are constantly lifting with higher reps you don’t activate your attachments. Functional strength lies in not in the muscles but in your tendons and ligaments. You’ve heard the expression that you are only as strong as your weakest link. Lifting heavier weight will strengthen your weakest link, which may not be getting the attention it so desperately deserves.

To follow are some tips for a successful single. Proper warm up is essential to prevent a tear. At the same time there is a balance between warming up and tiring yourself out. I recommend the following before doing a single.

Warm up set of 10 reps with a very light weight.

Set of 5-6 reps.

Set of 2-3 with a heavier weight.

Set for 1 rep with a weight closer to your max.

Perform your single.

Some experts think that when performing a single you need a shorter rest period between sets because the progression of sets in warm up is shorter than in your normal workout. Powerlifters will assume that because they are dealing with heavier weights they need a longer rest period between sets. I recommend waiting until you have completely returned to your normal breathing pace. Once this has happened get yourself mentally prepared and than it’s time for another set. Don’t wait so long that you get tight. Let somebody else do a set, get a drink of water and visualize your next lift. Performing a back off set at the end of your single lift will help you preserve the workload. It will also give you the pump that you are looking for.

Follow this advice and you can incorporate singles into your program. Doing them once a month is a good starting point but as you become more experienced it is okay to do them more often. Everyone is different so try for yourself and let singles help you build confidence, strengthen your attachments, exploit your weak point, develop perfect form, and break past your personal barriers.

Mike Westerdal is the owner of http://www.criticalbench.com He is a certified personal trainer, powerlifter, and muscle writer. He is also the author of the Critical Bench Program designed to help you increase your bench press by fifty pounds in ten weeks. Stop by http://www.criticalbench.com to see one of the biggest weight lifting portals on the Internet.

Tip 1 One factor that is often overlooked, especially by those who tend to throw themselves into something without really thinking, is that the muscles need adequate rest in order to grow. Trying to exercise too often, or too hard, can only bring the opposite result from the one you need. Not only that, you are risking an injury which could set your progress back by months. Realise that you don’t have to achieve everything overnight.

Tip 2 Kid yourself in a positive way. The biggest key to achieving any long term bodily change is to do whatever you do consistently, but there are always days when you just don’t feel like it. On days like this, you can go to the gym with the intention of just doing 20 minutes just to keep your hand in. You may well find that once you get started, you stay there a lot longer.

Tip 3 One of the most effective techniques for packing on muscle is to keep lifting until shutdown. Shutdown means the point where your body can’t manage to lift any more, and your muscles just give up. If you can, try to reach the shutdown from the weight, rather than the number of reps. Excess reps can be self defeating.

Tip 4 Try to work with supersets. Super sets are very intensive, and are very time effective. They offer the potential for greater gains in a shorter period of time. How do you do a superset? These are where you cut down your rest time between one set of reps, and the next one. Whatever your normal rest time before you start the next set, try cutting it right down, even to below a minute. This will certainly be something which both you and your muscles will notice!

Different people will benefit from different techniques, but what you have learned in this article should help you find the best way to build up your muscles.

Find more tips at http://burnthefatandbuildmuscle.blogspot.com/

http://burnthefatandbuildmuscle.blogspot.com/

Steve Goodfrey is an author and contributor from Los Angeles, California.