December 11th, 2009 by Stand Team

The first we should know about the exercises of forces that the muscles only strengthened when asked to work beyond the intensity accustomed, objective can be achieved increasing resistance, by means of increasing weight that must be lifted, making it more repetitions with the same weight, making exercise routines longer and emphasizing the intensity, by reducing the recovery periods.

The exercises of force must be specific to the objective by taking into account the need individual or functions that it wants to develop. Once established the starting point, it is advised designing the routine so that it exercised first groups of muscles larger ones, such as those in the chest and back, and then go to the smaller. With this procedure is achieved increasing the power to lift weight to the time that achieved the correct technique.

To achieve the maximum force the exercises should be made with between 85 and 100 percent of the lifting capacity, until the completion of one to five repetitions. It is natural that a greater number of repetitions, lower the number of series, so it should not be abused these.

As an alternative are the exercises of force elastic, that achieved with moderate weight, i.e. between 65 and 80 per cent of the maximum capacity of uprising. The repetitions made under these conditions allow faster movement of between eight and 12 repetitions for each series, up to three to see significant results.

The resistance is achieved by means of the maximum possible number of repetitions, made with weights of between 40 and 60 per cent of the capacity of its own of uprising. While the heavy lifting to achieve force demand a recovery period of between two and three minutes between sets, it is recommended that only 30 to 60 seconds when you exercise of resistance.

It is important to remember that the muscles work best during the years of force, but they should also be given sufficient time to recover between series and series.

To achieve good results with the exercises of force are advised to be carried out every two days, because, unlike what is believed, do not increase the volume at the gym but thanks to the good rest and adequate nutrition.