How to build strength from roots up | What really controls your gains? | Mistake during workout |

How to build strength from roots up | What really controls your gains? | Mistake during workout | 

So, what is really controlling your gains? In this article, I'm gonna cover mistake during a workout...and how to build strength from roots up.

Strength, as we always do here putting the science back in strength as a matter of fact, in this case, dendrology you know the science of trees I just researched a few days ago, in fact, those guys I'm actually gonna teach you to become tree experts and you're gonna start.

Okay, folks suppose I have given you two pictures of the tree and ask you to tell me which of these two trees is stronger is it the first tree or the second tree I'm gonna give you a few seconds here because this one's a little tough is it tree1 or tree2 which tree is stronger.

Hahaha right guys here's the thing I actually kind of tricked you because you really can't give me an answer because you can't comment on the strength of the tree unless you know its root system because the real strength of the tree is the strength of the root system I could take that big giant tree and have it lying on the ground real fast if I cut all the roots beneath it and the same thing happens here when we talk about strength a lot of people will have you focusing on the size of the tree without really ever focusing on what really matters and that is the root system.

Who really controls your gains

Understanding the root system

So what is underneath it what is the real pillar holding everything else up because when you look at this which is a kind of a demonstration of what people like to depict when they talk about training and strength and that is you look at strength here at the bottom it's the biggest most important most critical area of this pyramid holding everything else up with everything else built off of it and now look as a fitness trainer I will tell you that strength is a really important component of all of your abilities.

I mean we can argue for all of these rights we know that hypertrophy is something that could benefit from strength the stronger you are so one of the easiest ways to build muscle especially early on in your training is to build your strength we know that strength gains will precede size games so we know that we actually know a little bit more now that eccentric stress and metabolic stress there are other ways that we can actually do this without having to necessarily be so strong but we know that it's one of the fastest ways to get there progressively overloading more weight to the bar or the dumbbells when you lift them we know power and something that will benefit from being stronger because it's not just about the application of acceleration in - the movement that you're doing but it's also dependent upon how much force you can generate so we know that being stronger here is going to benefit your power likewise as we get to become more specialized.

Here speed agility quickness all of those athletic skills are improved with strength if I have to cut to move in a direction quickly or if I have to accelerate off of the line quickly a lot of us can be impacted by my ability to generate force through my legs into the ground to do so.

So we know that the stronger my legs are the better this is going to be and then again we get all the way at the top here with this really specialized skill work like let's say hitting a baseball we all can't just hit a baseball but we know that if we're stronger we can hit one further or for kicking a football for a living we know we can kick it further and harder if we have more strength but the problem is this while being so critical is not the root system because if I could do something to this to negatively impact it then I haven't gotten to the true roots and what we need to do is I need to get you guys there to the roots because that's where your long-term gains are gonna lie your ability to realize your true strength and all the things are built off of it are going to depend upon you uncovering the real root system that's undercutting what you're doing right now. I realize just how important it is to the full picture.

I realized as a fitness trainer that this matters and the sooner you realize this the less likely you are to get hurt along the way to trying to build your big tree and grow your tree so everyone could be impressed with how big your tree is and the more likely you are to actually do it without having to have but maybe even to realize true strength capacity as we talked about many times before not built on a crash foundation so why does this matter more why is this why is it supporting strength all you got to do is look at the first of all mobility and flexibility they kind of go together but their slightly different right for those that don't really know flexibility is really about your muscles to lengthen across of a joint so we know that when muscles are tight you really can't experience true range of motion or full range of motion because of the tightness of those muscles likewise mobility is really more talking about the quality of the joint and how much of the available range of motion.

Your body can experience or go through depending upon the integrity of that joint or even the structures around it right but they're both going to impact your range of motion so we know one of the real easy ways to determine this is if you have limited range of motion from a length tension relationship standpoint you can't even really experience the full strength capacity on a lift like if I'm quarter squatting guys I'm never actually loading my quads up with my glutes up at the bottom of the lift or as I approach parallel I'm not getting far enough but it's even more important than that and I want you guys to actually try this with me when we know that we can influence muscle activation capabilities by impairing one's joint motion via either flexibility and parameter or limitations and mobility right so if I said stand up turn your feet out and then squeeze your glutes as hard as you can you should feel your glutes tighten a lot right now relax take your toes and just point them in a little bit and now try that again what happen you can't tighten your glutes nearly as much you can't generate as much force in tension through your glutes as you did just five seconds ago.

Now nothing changed the strength and your glutes didn't change you didn't get week five seconds later what happened is the available range of motion at the joint changed the joint positioning changed and we know that joint positioning influences muscle activation capabilities and force generating capabilities this is a microcosm of what happens if you don't focus on maximizing the available mobility and flexibility at the joints involved and let's say a squat now I'm not saying your toes are pointed in.

 I'm saying that that's a representation that altered mechanics at a joint in the hip are going to influence the output of the glutes it matters I just took your strength and I cut it out from underneath you it wasn't the root system it was the tree but it wasn't the roots these are the roots but before you what I think you might do.

Guys to waste the time you don't need all that a little bit more specific is good but the fact is that's not going to actually fix your problem either because what happens there is you add more range of motion to a system that's lacking the most important thing and that is stability you're probably thinking well what is stability isn't that strength stability is different than strength guys stability is that is its ability is actually something you can feel if you are.

Let's keep it going with the example of the squat if you are at the bottom of the squat it's how well you can maintain proper body positioning at the body that's bottle squat without compensation it's that unwavering of the knees because those tendencies of the needs to sort of cave in or the hip to sort of give in on one side versus the other or we talked about before there are D segmentation and the body as you come up from the bottom of a squat right the back comes first the hips come up it looks ugly it's actually visible to those that watch you we can see a lack of stability but you can feel a lack of stability.

Build Strength from roots up

So what you need to do is you need to figure out ways that you can build stability as your base and one of the best ways to do it with the squat is with an incorporation of a pause at the bottom command your reps get to the bottom of the squat and command it hold it establish that you have control at the bottom of the squat and then when you do come up as one solid unit if you break down d-segment eyes if that's a word those segments start to break down the hips come first the back lurches fourth you do not have proper strength.

I don't care what you say I don't care how big your tree is you don't have good strength you have faulty strength built on a weak foundation you need to be able to come up I've used this tip before guys I call the best squat tip ever I believe is what we call  your chest and your hips your pelvis and your chest must move up together and  if you don't you should aspire to write this is barb this bar path is staying directly over mid-foot and why it's so important not necessarily because we're looking to draw lines we're looking for that stability we're looking for that command of the body under load in all circumstances.

Because when you build your strength upon a stable foundation now you can start to realize some really impressive strength and that strength can be funneled upwards to improve all of these elements as well there are just way too many guys now focused on this and I guess the demonstration of this at the expense of this because this is the stuff that nobody wants to talk about because a lot of times guys that call themselves coaches or fitness trainers want to look above the surface they refuse to look down below so this pyramid really should look more like an iceberg if you want to do this properly guys the iceberg sits below the surface but this is the stuff you need to focus on because these are the roots I can cut these roots and that would impair everything else above it.

If I go if I went after any of these and I impaired them everything above this is going to be impacted we want to build strength from the roots up and I hope you guys are now aware of that and we'll start corporative that into your training.

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