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Strength and Conditioning

Posted on 12 December, 2021 at 0:40

Resistance training is not a quick fix. Improvement in real strength takes 6 to 8 weeks, and hypertrophy (building bigger muscles) can take more than 12 weeks. That improvement that you get within a day or a week is just your brain and nerve pathways getting better at firing off. To improve strength you need to work harder than you have been. To find out how much resistance you need to use, it is a good idea to test how much you can lift 10 or 12 times. Once you have that weight you can do 3 to 5 sets of this with a 2 to 3 minute rest between. Pick 3 groups of muscles that you need in your sport or you want to be stronger and challenge them like this 3 times a week. Once number 10 or 12 reps starts to feel easy you can increase the weight or make it hard in some other way. If you want to get stronger you need to push your muscles to fatigue but always try to keep good form and control. If you want more help with your rehab see a sport physiotherapist or exercise physiologist. 

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