Commit 1347ea0

@@ -0,0 +1,71 @@
+---
+layout: post
+title: Strength Training
+---
+
+Strength training is a practice that applies a stress to one's body in
+order to create a physical adaptation. This adaptation usually results
+in the form of increased strength and or increased muscle mass.
+
+I started strength training on March 2, 2015. As of today, I have
+completed 181 workouts using the [Stronglifts 5x5 program](http://stronglifts.com/).
+
+Through this type of training I have learned to face new challenges and adapt to
+setbacks. I have learned to push myself through perceived limits and
+learned to take the necessary rest in order to progress.
+
+Getting started is the hardest part. I found the following material to
+be extremely useful:
+
+* [Starting Strength By Mark Rippetoe](https://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738)
+* [StrongLifts 5x5](http://stronglifts.com/)
+* [Allan Thrall](https://www.youtube.com/user/athrall7)
+* [IronMind](https://www.amazon.ca/Ironmind-Stronger-Minds-Bodies/dp/0926888021)
+
+The main lifts found in most strength training programs are the
+Squat, the Overhead Press (aka the Press), the Deadlift, and the Bench
+Press. These are considered compound exercises because each lift works
+multiple muscle groups simultaneously. This is in contrast to
+other exercise that isolate a single muscle group .e.g. bicep curls.
+
+## Physical Strength
+
+The goal of strength training is to gain more strength. The best way I
+have found to achieve this is with a low number of sets and a low number of reps per set 
+and a technique known as [progressive overload](https://en.wikipedia.org/wiki/Progressive_overload). 
+The Stronglifts program recommends 5 sets of 5 reps. Starting Strength
+recommends 5 sets of 3 repetitions.
+
+Each workout you gradually increase the amount of weight that you put on
+to the bar. It's best to begin with a very low weight and focus
+intensely on technique. This will matter greatly as the weight starts to
+get heavier.
+
+Failure is a part of gaining strength. It's a good thing. It means you
+have reached a physical limit or boundary that now need remediation.
+Food and sleep are vital to recovery. Over time, with the proper
+adjustments your body can and will adapt. Learning how to fail safely is
+important in order to progress.
+
+## Mental Strength
+
+There is a mental aspect to strength training that I did not anticipate
+when I first started. I have learned over time that if I have a sense or
+feeling that I may fail at a certain weight. There is a good chance that
+I will fail. The body seems to follow the mind. Learning to hack your mind to
+prepare yourself for success is an important lesson. Your outlook on
+your situation can affect the outcome. [IronMind](https://www.amazon.ca/Ironmind-Stronger-Minds-Bodies/dp/0926888021)
+is filled with numerous short articles that explains how to overcome 
+mental adversity and break through barriers.
+
+## Honesty
+
+Very few moments can be more humbling than failing at a squat attempt.
+If done safely there is little chance of injury, but in a crowded gym it
+can be a good dose of humility. Learning to fail publicly with dignity
+is a valuable lesson. Learning to challenge yourself publicly beyond
+your limits can also be exhilarating when you hit a personal record
+(PR). 
+
+Strength training helps one to develop a strong mind, strong body and
+strong will.