The Forgotten Method For Getting Stronger

Introduction

In this tutorial, we will explore the concept of steady state training and how it can be an effective method for gaining strength without relying solely on progressive overload. This approach has been utilized by renowned strength coaches like Pavel Tsatsouline and Christopher Sommer. By the end of this guide, you'll understand how to implement steady state training in your routine and its benefits.

Step 1: Understand Steady State Training

• Definition: Steady state training focuses on maintaining consistent effort levels rather than progressively increasing weight or intensity.
• Purpose: It helps to build strength, improve muscular endurance, and enhance overall fitness without the fatigue that often comes with progressive overload.
• Application: Incorporate steady state exercises into your routine where you focus on form and control rather than just lifting heavier weights.

Step 2: Implement Steady State Exercises

• Choose Your Exercises: Select bodyweight exercises or lighter weights that you can perform with proper form. Examples include:
  • Push-ups
  • Pull-ups
  • Bodyweight squats
• Set Your Reps and Sets:
  • Aim for higher repetitions (e.g., 10-20 reps) with lower weights or bodyweight.
  • Perform 3-5 sets of each exercise.

Step 3: Focus on Technique and Control

• Prioritize Form: Concentrate on mastering the movement pattern rather than the amount of weight lifted. Ensure that your body mechanics are correct to prevent injuries.
• Engage Your Muscles: Pay attention to the muscles you're working with each exercise, enhancing your mind-muscle connection.

Step 4: Track Your Progress

• Use a Journal: Keep a record of your workouts, noting the exercises, reps, and any personal observations about your performance.
• Evaluate Improvements: Instead of focusing solely on weight increases, assess your performance in terms of form, endurance, and overall execution.

Step 5: Be Patient and Consistent

• Avoid Rushing: Steady state training requires time and consistency. Don’t rush to increase intensity or volume too quickly.
• Stay Committed: Aim for regular training sessions, and allow your body the time it needs to adapt and grow stronger.

Advantages of Steady State Training

• Reduced Risk of Injury: With a focus on form and control, the likelihood of injury decreases.
• Improves Endurance: This method enhances muscular endurance, which is beneficial for both strength and overall fitness.
• Sustainable Progress: Steady state training can lead to consistent gains over time without the burnout associated with constant progression.

Conclusion

Steady state training is a valuable method for anyone looking to improve strength without the pressure of progressive overload. By focusing on technique, tracking your progress, and remaining patient, you can enjoy the benefits of this training style. Consider integrating steady state exercises into your routine to experience a new way of training that promotes strength and endurance effectively.