Dr. Slava Shut

Strength can keep you safe. This is as much a personal pattern as it is a truth on the larger scale. At some point in life, we’ve all met someone that would be willing to take advantage of a person who just couldn’t prevent it. Most of us have a good sense of right and wrong, and would hopefully step in if this happened.

But what if nobody’s around?

Welcome to Topic Thursday, where we dive into something specifically related to business, financy, health, or life in general. Today, we’re going to talk about how strength can keep you safe.

Different Kinds Of Strength

When I was younger, I used to know people that would target those they considered to be weaker; people who were smaller, or that just didn’t have a big social network. And sometimes, the people who did their bullying were mistaken for being strong. If you’ve ever stood up to someone that has never been stood up to before, then you probably already know: bullies aren’t the strongest people.

They can be great at imposing their will on those around them, but that doesn’t always necessarily equate to strength.

As someone that has devoted his entire life to helping other people through all kinds of struggles, I consider myself more of a protector and a provider. I’d never hurt anyone. And by the same token, I don’t stand idly by while others could be safer, either.

The willpower it takes to train yourself to become stronger is where your true strength lies; physical power is just one of the ways that you can use it.

So let’s get strong and stay safe!

Hypertrophy Training

Forcing your body to adapt to more strenuous exercise affects your muscles, tendons, joints, bones, and your mind. Your confidence will grow alongside your strength. Your muscles will, too.

The best way to determine how much weight to use with each exercise in a workout regimen is to find the maximum amount of weight you can lift. Once you figure this part out, you have everything you need to start the process of getting bigger, stronger muscles.

When you push your body to do more than it usually does, you force it to adapt to handle the additional loads. This makes things harder; the weights will be heavier, the amount of repetitions you execute will be greater, or there may be some combination of these factors.

But eventually, if you’re eating right, getting plenty of rest, and staying consistent in the gym, you will literally become stronger. Progressive overload is a proven scientific process that you can use to become a stronger version of yourself. 

Strength Training Workout Plans

The first step in building strength is to know where your starting point is. Before you start a strength training workout plan, it’s best to learn the major compound movements and find your 1RM first.  Once you know how strong you are, you can start building that strength.

Here’s an example:

No matter which major lift you’re training, take your 1RM and divide it by two. You should be able to do quite a few more reps with half of your one rep max.

At 50% of your maximum, you may be able to do 8-12 reps per set instead of just one. While you’re doing the exercise, concentrate on keeping your form consistent throughout the range of motion of each rep. It’s a little harder to keep your form sharp, especially when you start to fatigue, but it pays major dividends.

If 8-12 reps isn’t challenging, try 12-16 reps instead. Otherwise, you might consider using 60% of your 1RM instead of 50%.

No matter what weight you decide to use, stay consistent with it. You’ll be sore for the first workout or two, but soon you’ll grow accustomed to it. Over time, it will seem much easier than it did when you first started. When that happens, that’s a good sign you’ve gotten stronger! The only way to check is to test your 1RM again.
Strength is important to us all; athletes, office workers, moms, and dads. As important as you are to the people that love and care about you, you deserve to keep yourself safe and strong. Are you ready to start your health journey and become the strongest version of yourself? Contact my team to schedule a 1-on-1 with me today!