WHAT IS THE DIFFERENCE BETWEEN LIFTING FOR STRENGTH AND LIFTING FOR BODY SCULPTING?
1. Lifting for strength requires a global approach, which means engaging your entire body to lift the weight. You also need to focus on velocity or speed of the movement to get stronger.
- For example: When Bench pressing for strength you will have your feet behind your knees with a slight arch in the back to set the shoulder blades into the bench.
When you press you will actively drive your heels into the floor to create more tension in the lift.
As you press to lockout you will squeeze and spread the bar to engage the upper back. Moving the bar with speed progresses what's called "Rate Of Force Development" Force = Mass x acceleration. The heavy weight may appear to move slow but you're sure as hell pressing it as fast and hard as possible.
2. Now, performing movements to engage, recruit and develop a muscle takes a completely different approach. The weight does not matter, muscle recruitment is king… You need to FEEL the muscle.
- For example: In the bench press, we now want to avoid the arch, place your feet flat and tuck the abdominals in so the pecs can fully stretch and contract. Rather than lowering it to your nipples, consciously pull the weight down into a stretch, bringing the weight closer to the throat.
As you press up you now squeeze the bar and drive your hands together actively tensing and contracting the chest muscles with the weight.
Time under tension plays a bigger role than bar speed for developing a body part so using controlled eccentric and concentric portions of the lift without a paused lockout will allow you to feel, recruit and fatigue the muscle.
-FOR OVERALL STRENGTH USE YOUR ENTIRE BODY TO MOVE THE WEIGHT
-FOCUS ON THE SPEED OF THE LIFT TO GET STRONGER
-ACTIVELY ENGAGE MORE MUSCLES TO LIFT AS MUCH WEIGHT AS POSSIBLE
-WHEN DEVELOPING A MUSCLE YOU WANT COMPLETE FOCUS ON THAT AREA
-POSITION YOURSELF IN THE LIFT TO MINIMISE OTHE MUSCLES WORKING
-FOCUS ON THE QUALITY OF CONTRACTION AND FLEX YOUR MUSCLES WITH THE WEIGHT
-USE TEMPOS AND TIME UNDER TENSION TO FATIGUE THE MUSCLE
-MIND MUSCLE CONNECTION AND MOVEMENT EXECUTION ARE KING FOR DEVELOPING MUSCLE