Tag Archives: strength training

Strength Training Without Weights

Do you want to get stronger but do not have access to weights? Don’t worry, men have been getting big and strong for 200,000 years, long before there were gyms and weights. Of course, most of that strength training was from fighting off wild animals and the occasional other human. Still, we have evolved with the ability to get strong and reach our fitness peak even without the use of gyms and weight machines. While the bench press and the rowing machine might be marvels of human ingenuity that allow you to get strong faster, they aren’t the only way that you can improve your strength. Here are some ways that you can do all the strength training you need without ever setting foot inside a gym.

Push-ups: Push-ups are a staple in upper-body conditioning without weights. Push-ups pit your own weight against your strength and can be adjusted to work quite a few different body parts. Push-up variations like the diamond-shaped push-up and the one-arm push-up are the same basic exercise with completely different targets. Narrow, or diamond push-ups, work your triceps and forearms while one handed push-ups like T-push-ups work out almost all of your entire upper body. If you want to target your chest, you can do a very wide push-up instead.

weighted pushups

 

Pull-ups: Although whenever you see someone doing pull-ups, it’s usually at the gym, these exercises can be done anywhere and they offer some amazing benefits. Just find yourself a solid bar that you can grip and use it to pull yourself up. You can do variations like clapping, one arm, parallel bar, towel-assisted and wide grip pull-ups to work different parts of your upper torso including lats, back, shoulders and biceps and triceps.

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Best Calisthenics Workout

This is the best calisthenics workout I have ever seen:

With these calisthenic exercises he’s working almost all of his upper body quite intensely. His abdominals, grip, arm muscles such as the triceps and biceps, and several back and chest muscles are worked. And we can see how effective the training is by looking at his ripped physique and his abnormal strength. Here’s another video of him:

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Strength Training Guide For Tennis Players

Skill and technique are more important than anything in Tennis but by strengthening your body you will be able to run and shoot faster, so strength training is definitely important for this sport. Even a sprinting increase of a few milliseconds can make a difference and the harder your shots are the harder it will be for your opponents to keep up with you.

tennis

Upper Body Training

Probably the best strengthening exercises for tennis players are the ones which utilize a kettlebell. These exercises are a mix between a strength building exercise and a cardiovascular exercise.

The Single Arm Swing: This exercise will grant you more power and improve your serve. To execute this lift simply pick the bell up off of the ground with one arm. Next, rotate your fist so that your knuckles are pointing right at the sphere of the bell. From here on simply swing the bell between your legs and up to chest level. Make sure to properly utilize your hips in order to build the momentum to swing the kettlebell.

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3 Great Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving endurance and muscle tone. Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in bone, tendon and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing confidence, self-esteem and self-worth.

strength training

 

Improved Performance & Physical Appearance

One important result of strength training is increased physical performance. Muscles utilize energy to produce movement, functioning as the engine or powerhouse of the body and strength training increases the muscles’ strength, size and endurance, which contribute to improvements in our work, sports and our general day-to-day activities.

Another benefit of a good strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem and your confidence. Take, for example, a 160-pound man who has 20 percent body fat; 32 pounds of fat weight and 128 pounds of lean body weight (muscle, organs, bones, water, etc). By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 160 pounds, but he is now 17 percent fat with 27 pounds of fat weight and 133 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit and more attractive appearance.

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How to Increase Grip Strength

So you want to increase your grip strength? To do so you must train properly and strengthen your wrist and forearm. Let us go through some of the best ways to do so.

 

Grippers

Perhaps this is the best way to increase grip strength. A gripper is a tool designed purposely to improve the strength of one’s grip. Here’s how it looks like:

Hand Gripper

You increase your grip strength simply by closing the gripper repeatedly. The common grippers, like the one above are normally very easy to close and won’t improve your grip strength that much unless you’re a woman or a weak man. If you’re a man with average strength then I recommend using heavy grip hand grippers like the one below:

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