The Primary Principle of Strength Training

In 600 BC or so, the Greek strongman Milos started lifting the same calf every day and continued doing so until he was lifting a full-grown cow. It is the principle of “progressive resistance training,” nowadays called by scientists “the overload principle,” and it’s the foundation of any kind of strength training: if you push the muscles beyond where they’ve gone in the past (not to point of injury) AND you allow the muscles to rest 24 hours, they will program themselves to rebuild stronger. That’s why serious weight lifters will often do work upper body M/Wed/Fri and lower body Tues/Thur/Sat. How do you tell how much weight to lift? Choose a weight so that with the last rep (repetition) of a set you are straining. For example if you’re doing 8 reps of a biceps curl, you select dumbbells heavy enough so that the last rep will be a strain. Then rest those muscles a day, and you’ll be able to lift progressively more.

About Lloyd Kahn

Lloyd Kahn started building his own home in the early '60s and went on to publish books showing homeowners how they could build their own homes with their own hands. He got his start in publishing by working as the shelter editor of the Whole Earth Catalog with Stewart Brand in the late '60s. He has since authored six highly-graphic books on homemade building, all of which are interrelated. The books, "The Shelter Library Of Building Books," include Shelter, Shelter II (1978), Home Work (2004), Builders of the Pacific Coast (2008), Tiny Homes (2012), and Tiny Homes on the Move (2014). Lloyd operates from Northern California studio built of recycled lumber, set in the midst of a vegetable garden, and hooked into the world via five Mac computers. You can check out videos (one with over 450,000 views) on Lloyd by doing a search on YouTube:

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