Coaches Corner with Jade: The Best Muscular Strength Training Variations

When it comes to building muscular strength, incorporating a variety of training methods can yield the best results. Among these, bilateral training, eccentric training, and variable resistance training stand out for their effectiveness and versatility.

Bilateral training involves using both sides of the body simultaneously to perform exercises like squats or deadlifts. This method not only enhances overall strength but also improves balance and coordination by engaging multiple muscle groups at once. It's an essential component of any comprehensive strength program.

Examples of Bilateral Exercises:

• Lower Body: Squats (barbell, goblet), deadlifts, lunges (though often considered unilateral, can be performed bilaterally with both legs moving simultaneously). 

• Upper Body: Bench press, barbell rows, overhead press, barbell curls. 

• Full Body: Full body dumbbell workouts that incorporate movements involving both upper and lower body simultaneously. 

Eccentric training focuses on the lengthening phase of a muscle contraction, which occurs when lowering weights or controlling movements against gravity. By emphasizing this phase, you can increase muscle tension and promote greater strength gains. Incorporating eccentric exercises into your routine can lead to improved muscle endurance and reduced risk of injury.

Examples of Eccentric Exercises:

• Squats: Slowly lowering your body down into a squat position. 

• Bicep curls: Lowering the weight back down after curling it up. 

Variable resistance training introduces changes in resistance throughout the range of motion using tools like resistance bands, chains, cams and levers. This technique ensures that muscles are challenged at every point in an exercise, maximizing strength development across different phases. Variable resistance is particularly effective for breaking through plateaus and achieving new levels of muscular power.

Examples of Variable Training Exercises:

• Weightlifting Chains:

Chains used with exercises like squats, deadlifts, and presses, chains offer increasing resistance as you lift and decrease as you lower the weight, with the weight being heaviest at the top of the lift. 

• Resistance Bands:

Bands can be used with free weights or bodyweight exercises to add variable resistance. For example, combining bands with a barbell for squats or bench press, or using bands for exercises like tricep extensions or standing bicep curls. 

• Machine Training:

Many gym machines use cams and levers. Like plate loaded and selectorized machines, for example: leg extensions or hamstring curl machines. They provide variable resistance by adjusting the load throughout the movement. 

By integrating these variations into your workout regimen, you can optimize your muscular strength development while keeping your routine fresh and engaging. Each method offers unique benefits that contribute to a well-rounded approach that promises not just stronger muscles but a stronger you.