Rising Father

How to Take Hold of Your Dad Strength: Three Tips


Ever hear of dad strength?

It’s more of a scientific fact than a legend.

Dad’s have the ability to grab you no matter what age and somehow have control over your entire body.

Even if you’ve got a classic DAD BOD, you still have that natural dad strength coursing through your veins.

Even though we are blessed with dad strength, there are ways to increase our superhuman power even more.

Most men take their weight training habits from bodybuilding advice. Books such as The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger shaped how many men (including myself) lifted for years.

Bodybuilding is all about muscle SIZE.

Bodybuilding is all about muscle SIZE.

There’s nothing wrong with that and I do it too, but I also like to have surprising strength when I’m rolling, carrying someone on my back through mud during a Tough Mudder, or have my 4 brothers over. (Things can get physical)

Believe it or not, not every athlete wants to build massive muscles. 

There are wrestlers and MMA fighters who need strength but don’t want the added bulk that building muscle might cause them.

For athletes who use their own body weight as resistance like gymnasts and runners, they also benefit from having a high level of neural input in order for them to perform well against themselves-but again this is where specificity comes into play because these two groups may require different types of training regimes than those looking for brute force on top of size alone. Here are three tips to up your dad strength. 

Tip No.1) Fewer Reps, More Sets:

In order to boost neural input, you want a low rep and high set.

This will help your muscles fire more often-and when they know what’s coming next, it can be easier for them to brace themselves against the force of weightlifting or any type of physical activity that might cause injury.

A good rule of thumb is 4-6 reps per set. You want to get as many “first reps” as possible. 

The more first reps you get, the stronger your muscles will become-and that includes your dad strength muscle groups!

Tip No. 2) Lift Heavy

You will want to focus on lifting heavy to get the most benefits for your dad strength.

Lifting heavy will help increase muscle mass and can also give you more stamina as well.

Lifting heavy will improve strength by recruiting what are called high-threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength, but they fatigue quickly. Maximal lifting is best applied to multijoint exercises (e.g., squats, deadlifts, presses, and pulls).

Even though your weight may be very heavy, you should try as hard as possible to lift it up fast so that you can recruit more of your powerful speed muscles.

But, before loading up a bar with weights that are too heavy for your current skill level, make sure that you set some ground rules first:

  • Use only weight appropriate for your skill set. If it’s too light, don’t feel bad about adding more weight until it becomes challenging enough while still being manageable; if it’s too hard, reduce the load or try a different exercise altogether. Your sets should be no longer than 6 reps each (and remember to focus on “first reps”!)
  • Remember to focus on form. Start light at first until your form is perfect. Have a personal trainer or knowledgeable friend check your form while you lift.
  • Always stop when form starts to break down or if pain is felt in joints due to strain during exercise. Pain doesn’t mean it’s working; it means something has gone wrong! Be safe, first and foremost.
  • Record weights used on each lift (and any other relevant information) so after a period of time, you can see how much progress you are making over time and therefore keep motivated!

3) Rest Longer Between Sets

Rest for at least 2-5 minutes between each set for maximal recovery. Leave the lift till you quit, screaming, sore for two weeks lifting to the high school gym bros. It’s time to lift smart.

 This will allow maximal recovery, so you can keep pushing out the reps and sets with ease, rather than burning yourself on your first few lifts of a session.

Longer rest time will keep your muscles primed for the next set. The more perfect sets you complete, the better. 

For strength, it’s better to complete 6 sets of 5 reps with long resting periods than 3 sets of 10 reps where you are burning out every last rep. 

Your focus on each heavy lift will also be vastly improved.

Time to take hold of your dad strength men!

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