How to Increase Strength Without Hurting Yourself

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A common mistake beginners make in the gym is trying to lift too heavy too soon.

"Visual Impact Kettlebells" - Home Workout Course
A kettlebell course we filmed on the beach in Costa Rica, aimed at helping you get slim and lean without adding bulk.

Strength is a weird deal…

The more you chase it, the more it alludes you.

It reminds me of a cat’s behavior.

If cats can sense when you want them to do something… they will NOT cooperate.

beautiful bengal cat

The best way to get stronger is to let the strength come to you, don’t chase it so much.

Instead of forcing strength, master a weight until it feels to light for you.

At some point, the weight will feel light in your hands.

In my opinion, that is when you will want to increase the weight.

This isn’t what you typically hear with the “no pain, no gain” philosophy of lifting.

man doing CrossFit workout

The recommended path to strength?

Push the intensity and volume of lifting.

If you do NOT focus on intensity… this allows you to focus on frequency (training each muscle group more times per week).

You would be shocked at how this rapidly transforms your body.

Visual Impact Frequency Training is based on this principle to the extreme.

  • Strength is never chased or rushed.
  • Volume is low and workouts are short.
  • Each muscle group is worked 4-6 times per week.

This secret was discovered several decades ago by Soviet Olympic coaches.

VI Frequency Training is based on these principles, but uses regular exercises like curls, dumbbell presses and even works with Nautilus style machines.

This is also a “strength without excess size” workout and women benefit from it as much as men.

visual impact frequency training good for women

Note: If you are in the middle of my Men’s program or Women’s program, don’t skip over to this one.

But…

If you have done those for a while and want to switch things up?

This is an awesome program to do for 8-weeks once or twice per year.

Visual Impact Frequency Training

I typically use this in the Spring each year.

Repeatedly contracting a muscle is what trains it to be toned.

"Visual Impact Kettlebells" - Home Workout Course
A kettlebell course we filmed on the beach in Costa Rica, aimed at helping you get slim and lean without adding bulk.

The definition of muscle tone is a “partially contracted muscle in a relaxed state”.

VIFT is a great program for accomplishing this.

How to Increase Strength Without Hurting Yourself

Cheers,

-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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