Muscle and Strength

First of all let me say that if you are into body building my training is not for you. Body builders train their bodies as a collection of body parts which is great for posing but is of little use in every day life or on the athletic field. I focus on movement rather than on individual muscles. We work as a unit, we need to exercise as a unit. For example, as a martial artist I need to be lean, fast, powerful and strong.

Here I am at the age of 60 something at a weight of 73kg and 12% body fat. You will struggle to find a  20 year old with a similar body composition. Sad, but true.

There are many programs I use for building muscle and strength that I draw on. The key is gradual increment. Below is a chart of an exercise I did while tracking progression of one of my students who had the ambition to perform body dips but was unable to do even one.

In the above chart you see a gradual progression of  all the training session (note this is for one exercise only). The number in each column is the total cumulative weight for all the reps for  that exercise.  The subject started with 36kg weight totaling 1,200kg for all reps. 5 months later lifted total of 3,150kgs with 60kg in the same number of sets and for the same duration. I.e. duration of the exercise and rest periods are strictly adhered to. The subject was able to perform full body weight dips for 10 reps.

This is one of the methods I use to get strong and build muscle.

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