How to Become Strong in 30 Minutes a Week

By: Gabe Mirkin, M.D.

Some body builders lift weights for more than six hours a day,
but you don't have to waste that much time to become very
strong. Training for weight lifting is done in sets. A set of
ten means that you lift and lower a heavy weight ten times
continuously before you rest. If you repeat these sets of ten
three times with a rest period between each set, you have done
three sets of ten.

Pick 6 to 10 weight-machine exercises and do them in three
sessions a week. In each exercise, try to lift the heaviest
weight that you can lift comfortably ten times in a row without
hurting yourself. When an exercise becomes easy, increase the
weight. In five months, you should be able to increase your
strength significantly and be proud of your larger muscles.

You now decide that you want to become even stronger. Would you
increase your strength more by increasing the number of
repetitions or by increasing the weight that you lift? For
example, should you try to do three sets of ten for each
exercise or stay at one set of ten, just try to lift a heavier
weight once a week? Dr. Michael Pollock of the University of
Florida in Gainesville divided recreational weight lifters into
two groups. In one group, they tried to do three sets of 10
three times a week. In the other group, they did just one set of
10 three times a week, but tried to lift progressively heavier
weights. Those who did one set of ten with heavier weights three
times week were stronger than those who did three sets of ten
without increasing the weight.

The single stimulus to make muscles larger and stronger is to
stretch them while they contract. When you try to lift a heavy
weight, your muscles stretch before the weight starts to move.
The greater the stretch, the greater the damage to the muscle
fibers and when they heal after a few days, the greater the gain
in strength. The results of this study give a clear message. You
become stronger by lifting heavier weights, not by exercising
more. If you do too much work, you can't lift very heavy weights
and you do not become stronger. When it comes to becoming very
strong, less is more.

Most competitive bodybuilders spend hours trying to do many sets
over and over again. You don't need to do that. Various studies
show that you can gain up to 80 percent of your maximum strength
by picking out four to eight specific lifts, lifting one set of
ten of the heaviest weight in each, and repeating your program
twice a week. The reduced workload causes fewer injuries and
leaves you with a lot of extra time to do other things.

Lowering a weight slowly, called negative lifting, is a greater
stimulus to make you stronger than raising it. You can lower
much heavier weights than you can lift. As you raise a weight,
you have to slow down because gravity works against you so that
the weight feels heavier as you continue to raise it. On the
other hand, when you lower a weight, you tend to move faster as
gravity works with you and the weight feels lighter.

This negative lifting workout should be done only by experienced
lifters not more often than once a week. Pick 10 to 15 lifts
that you do regularly. Start out by lifting the heaviest weight
that you can lift ten times in a row. You will struggle to get
through the last three or four lifts. Then add five to 15
pounds, which may be too heavy for you to lift. Two spotters
should lift the weight for you and you try to lower it six
times. You'll really hurt and you may want to quit. Add another
ten pounds and try to lower the weight three times. Then pick
your arms off the floor, replace them on your shoulders and take
at least two days off.

Lifting weights enlarges your muscles and makes you stronger,
but it does not make you fit. Fitness refers to your heart and
is gained by exercising in an activity where you move
continuously, such as running, cycling, skating, dancing,
walking or swimming. A complete exercise program should include
lifting weights two or three times a week and doing a continuous
sport three times a week. Alternating your activities gives your
muscles a chance to recover and helps to prevent injuries.



About the author:
Dr. Gabe Mirkin has been a radio talk show host for 25 years and
practicing physician for more than 40 years; he is board
certified in four specialties, including sports medicine. Read
or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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