Can strength training increase strength

In most scenarios, strength training that follows scientific principles can definitely increase muscle strength. This is a conclusion that has been repeatedly verified by the exercise physiology community and personally confirmed by countless fitness enthusiasts.

Speaking of this, some people must refute this. Someone around me has been practicing for a year, and they usually go to the gym. It is still difficult to move heavy things. Isn’t this training in vain? This situation is really not that strength training is useless, but that there is something wrong with the way of training. I met a young man before who went to the gym on time three times a week. Every time he did chest training, he would press 12 dumbbells of 25kg. After pushing, he would sit and check his mobile phone for half an hour. After practicing for half a year, the bench press limit is still at 40kg. To put it bluntly, he has not followed the core principle of progressive overload. The muscles have long adapted to this intensity. If you don’t give it new stimulation, it will not bother to work hard to increase strength.

I took care of a girl who just started working. At first, she couldn't even squat with a 20kg empty barbell, and she was shaking like a tumbler. Every time she trained, I kept an eye on her and slowly increased the amount. This week, she could squat 3 sets of 10, and next week she would add a 2.5kg small piece, and occasionally intersperse some deadlifts, With the auxiliary training of lunge squats, I can squat 45kg in less than 3 months. Before, I had to rest twice to carry 10kg of rice to the third floor. Now I can carry 20kg of cat litter and two large bags of express delivery and walk home for 10 minutes without blushing or out of breath. This is the best proof that my strength has actually increased.

There is also a widely circulated saying that after the novice bonus period, the price will not increase and it will be useless no matter how hard you practice. This is not entirely true. In the novice stage, because the muscles have never been given such strong stimulation before, the strength increases very quickly in the first 3-6 months, and you may even be able to increase the squat weight by 10kg in a month. After this stage, it will take some effort to increase it again, but it is definitely not impossible. I know a brother who has been training for 4 years. Last year, he was stuck at 100kg in bench press. This year, he adjusted his plan and added low-rep training to the limit once a week. He ate 2g of protein per kilogram of body weight and forced himself to sleep for 7 hours a day. He was able to push 115kg steadily in only half a year. The progress is slow, but it is by no means unstoppable.

In fact, to put it bluntly, increasing strength is a bit like accumulating experience to upgrade. You have to complete difficulty-matched dungeons every day to give your muscles enough effective stimulation. You also need to eat enough nutrition and sleep enough to build up physical strength before you can slowly rise. If you have to refresh the dungeon of Novice Village every day, or stay up all night to make stuff after finishing the dungeon, and don’t eat enough to replenish your consumption, of course the experience bar will not be able to move for a long time, and strength training should not be responsible for this.