Re­set Your Bar

Men's Health (Australia) - - Fitness -

Sur­pass­ing this year’s strength goals needn’t be a slow grind. By zon­ing in on a sin­gle, smart tar­get – and work­ing a few tricks into your train­ing plan – you can make lighter work of a heavy task. Fol­low our guide to turn your­self from also-ran to strong­man

IF THE BENCH, squat and dead­lift are the Holy Trin­ity of weight train­ing, the last is surely God Almighty. “It uses a huge amount of mus­cle mass,” says strength coach Jason Coult­man. “Not only is it the truest test of full-body strength, it’s also the best test of max­i­mum out­put, as typ­i­cally you can lift more than you would with other move­ments.”

But there’s a lot more to train­ing than rip­ping the bar from the floor as of­ten as you get the chance. Be­fore you even look at a weight plate, you need to ad­dress your physique’s frail­ties. Weak glutes are a com­mon lim­it­ing fac­tor and an area of­ten over­looked by men. To un­lock the PB-break­ing power you need, Coult­man ad­vises putting your back­side into it with a set of warm-up glute bridges, while stretch­ing out your hip flex­ors.

It’s equally im­por­tant to know when to give your body a break. Most peo­ple mis­cal­cu­late their re­cov­ery time. “If you’ve been lift­ing heavy weights, it’s un­likely you’ll be able to shift as much two days later,” says Coult­man. For­get lin­ear pro­gres­sion and in­tro­duce a lit­tle va­ri­ety: “For ex­am­ple, on one day a week you might lift 90 per cent of your max, then for the next ses­sion switch to 60 per cent with a higher rep count.” Use th­ese lighter ses­sions to fo­cus on your form. If your pos­ture is bad, you’ll re­duce your biome­chan­i­cal ef­fi­ciency and burn up ex­tra en­ergy through un­nec­es­sary move­ment. It’s time to take your power back.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.