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Strength (Slow Force)

> EZ Curl Strength Routine > Heavy Dumbbell Strength Routine > Resistance Bands

Pure strength refers to the ability to lift a heavy weight or push a heavy object. Strength training is essential for preserving the integrity of our skeletal structure as we age. Given that the LiftforHealth program advocates a sound approach to preserving health and vitality, I recommend moderation in strength training. In other words, when I train, I don't go for one-rep maximum lifts. Pure strength training is a great way to injure your tendons, ligaments, and spinal column. I'm far more interested in the ability to lift a reasonably heavy weight several times or carry a heavy weight some distance than I care about lifting an extremely heavy weight one time. After lifting heavy, I want to be winded. I want to feel like I've made myself tougher, not just stronger.

Note on Rep Cadence: For muscular endurance movements with high repetitions, I recommend simply going up/down, up/down in a controlled manner without any wild bouncing or swinging. I prefer to move naturally without having to think about it.

Listed below are examples of lifts done for strength training. All these lifts are not to be done at one time. These lifts are strenuous. Doing them all at once would nearly destroy you. Pick and choose and spread them out. If you do a couple heavy days in a row, you may not feel like lifting heavy again for a couple weeks. It depends on how fast you recover.

Deadlift: With the deadlift, you must be careful. If performed properly, it is a great whole body lift. But if done with bad form, it can injure the back. I do the deadlift by keeping my feet about shoulder width apart, and my arms outside my knees. Remember to keep your back straight throughout the lift. Never round or hunch your back. Push your heels against the ground as you lift. Envision yourself pushing the earth away from you. Use your mind to direct the burden of the pulling movement away from your lumbar region to the shoulder blade areas of your back. Use the exact same form when setting the weight back on the ground.

Tip: Some weightlifting gloves are better than others for keeping a grip. B Nooch gloves work well. These gloves also have wrist wraps to help protect your wrists from injury. You can even wrap latex dishwashing gloves around the bar to improve your grip and keep sweat from causing you to drop the bar.

Caution: Do not perform the deadlift to failure as you would a set of pushups. As the stronger muscles such as the spinal erectors and the hip extensors fail, weaker stabilizer muscles will be forced to make up the difference. The weaker stabilizer muscles cannot handle the load safely, thereby, subjecting you to injury.

Hack Squat: The Hack Squat (named after the great Russian wrestler George Hackenschmidt) is similar to the deadlift, except that the bar is behind you. The lift stresses the quads. I find that the Hack Squat is easier on my back. For the Hack Squat, I also choose a weight that I can lift about five to ten times.

Squat: If you have access to a power rack, you can do barbell squats without a spotter. Rest the barbell behind you in a low enough position that your neck is not supporting any of the weight. Bend forward only slightly to keep your balance. Do not lean too far forward or the barbell will roll onto your neck.

With the power rack, I begin the squat from the down position with the bar resting on the pins. A squat that begins in the down position is called the Anderson Squat after the late, great Paul Anderson.

If you don't have the equipment for barbell squats, do dumbbell squats by holding two heavy dumbbells in each hand. Your palms will be facing the sides of your legs. If you are able, try performing one-leg deep knee bends while holding dumbbells. If engaging in the latter movement, lean against the wall behind you to keep your balance.

Heavy Dumbbell Presses: I have a trio of heavy dumbbell presses that I do in the following order: overhead press, incline press, and flat bench press. I perform the overhead press first because it is the movement among the three where one has the least strength. Tire yourself out on the weakest lift first, while performing the strongest lift last, and then you can use the same weight each time.

The incline press is a bench press where you are at an upward incline. I prefer to position myself so that I can hold onto a post with my free hand for security.

Barbell Bench Press: I'm not a fan of the barbell bench press. Dumbbell presses allow for more natural shoulder and arm movement, and are less likely to cause injury to the shoulders and wrist.

Pullups: The pullup (as well as the chinup) is a supreme exercise. In order to develop extra pullup strength, you have at least a couple of options. First, wear a weighted vest. Another possibility is to do assisted one arm pullups. Pull up by one arm while the free hand is holding onto a post to bear a portion of the weight. As you increase in strength, place less reliance on the free hand.

Farmer's Walk: Strength consists of carrying as well as lifting. For the farmers walk, take two heavy dumbbells outside and go for a walk until you are too tired to carry the dumbbells any farther. The farmers walk can also be used for endurance training by using lighter dumbbells.