THE 5 BEST EXERCISES TO BUILD BRUTE STRENGTH
THE 5 BEST EXERCISES TO BUILD BRUTE STRENGTH
Any gym veteran will tell you that there is a power room and there is something substantial. Some guys have this “brute strength” – the ability to move awkward, awkward loads in positions where you often don’t have enough leverage. And whether you are a regular dude or a veteran throwing the core, “brute strength” can be the ultimate test of what you are capable of.
“Brute strength is pure, mindless, animal power available at any time,” says Robert Herbst, personal trainer, coach, and 18-time world champion in powerlifting.
Some people just have it doesn’t mean you can hone it with the proper training regimen. “Twenty thousand years ago, you killed a mammoth, hacked a mammoth, and then brought the pieces of the mammoth back to camp, so you have to have endurance – brute force.”
You may not always be able to train at maximum levels to achieve complete physical strength and stay in it. In fact, as with any program, you need to start more straightforward, with relatively low weights and more reps (6-12) to get in shape. “Your shape will deteriorate at maximum weight, so you need to fix that first,” Herbst says.
You then work in a five-rep zone at 65-75% of your maximum, doing up to eight sets with a minute of rest in between to build your strength and endurance. Do this for six weeks to get an excellent foundation. “Then it’s time to get strong,” says Herbst. “
To do this, you have to use weights close to your maximum, doing singles, doubles, or triple exercises, with enough rest for you to do it – the intervals between sets can be 7-10 minutes so that you will recover 90% from the last collection “.
Herbst recommends incorporating the following seven exercises into your brute strength training program. But take note: “To do this, you have to suffer!” He says. “You have to force your body to adapt. If you want to be in a brute force club, you have to walk,” he says. After a successful training cycle, you need to reload for a couple of weeks to get more potent than ever.
In the deadlift, you challenge your true strength by lifting as much weight as possible off the floor. This means it is essential to keep the bar as close to your feet as possible to not change the center of gravity or strain your lower back. “There is a saying that in a good deadlift, the shins have to bleed – I put a patch on my legs. Otherwise, there is blood everywhere,” says Herbst.
The instep should be directly under the bar, the toes should be slightly exposed, and the knees should be soft. With straight arms, bend your hips into a roughly half-squat position to reach the bar, keeping your head up… To start lifting, tighten your abs, pull the “slack” out of the bar (so it rests against the plates), and bend the lats.
Press your feet into the floor by lifting the barbell along your legs, pushing your hips forward as the barbell extends beyond your knees, and squeezing your glutes upward. If you’re doing reps, don’t let the bar bounce off the floor between representatives; pause and reset to avoid cheating.
Deep barbell squat
“Strong men laugh when they see people load the bar with too much weight and then squat high, doing ‘nosebleed squats,’ so-called because of their ‘high heights,'” Herbst says. “Most of the growth and strength gains in your glutes and hamstrings come from moving out of the hole when your hips are below your knees.”
To make sure you’re squatting low, start with your feet slightly wider than your shoulders, with your toes just turned out. For the traditional low bar powerlifting squat, place the bar on your shoulder blades; for squats with a high barbell, the bar should be located slightly higher, on the “shelf” created by the traps.
(“If you do enough deadlifts and walk the farmers, you will develop traps,” Herbst says.) Lower yourself as if you were sitting in a straight-knee chair. “When you hit bottom, use the stretch reflex to explode, pushing your hips forward and keeping your head up,” says Herbst.
Barbell bench press
An old believer in chest exercises, you do it, well, well, well, for brute strength. Practice getting the kick off your feet by placing your feet firmly on the ground. Other tips:
Grab a bar wider than your shoulders.
Squeeze your shoulder blades together (think of “bending the bar” with your arms while lifting).
Support the arch of your back.
Keep your buttocks in contact with the bench.
All time. Squeeze the bar to activate the traps, and squeeze your elbows as you lower the bar so that it lines up with your solar plexus. Lift the bar up and back slightly so that it covers your chin. “When lifting, try to spread your arms as if they were pulling a barbell,” says Herbst.
Barbell Shoulder Press
If you think you should sit down to do this so you can lift more weight, think again. “It’s called the military press because you have to be upright as if you were standing at attention,” Herbst says. “The exercise should not be done while sitting as it puts too much pressure on the discs of the spine.” Stand either with your feet shoulder-width apart or staggered one in front of the other so as not to arch your lower back. (If you are doing the latter, change your stance with each set). Lower the bar (ideally) to the collarbone, chin, or mid-face if the shoulders’ load is too low.
Bentover barbell row
Back and core exercises in one row on the bench are ideal for power all-around. Your body position will vary depending on how much weight you are moving – lighter, and you should maintain as close to the 90-degree hinge as possible; very heavy, and a 45-degree angle is expected. If you want, you can slightly change the grip’s width so that hits on the lats come at different angles. You will have to be picky in your manner of movement. “The shape should be as strict as possible — you don’t have to lift the weight dramatically,” says Herbst. “Only weighty weights can use a little cotton to gain weight.”