Many people think about whether words have power? Conversations with strangers, friends, family and colleagues at work are all a necessary part of life. Unfortunately, some people like to throw words around left and right. Most of them do this unconsciously, but this does not change the fact that there may be negativity in their words.
According to statistics, a person pronounces from 7,500 to 20,000 words a day. By expressing your thoughts, judgments, prayers or opinions. And only a few think about the power of these words, what effect they have - whether they are good words or bad.
The power of words is powerful and limitless. Our speech constantly transmits energy and wave vibrations, which give a certain effect in conversation. Therefore, every word spoken carries a great influence. People are the creators of their own speech, creating something positive or negative, they are responsible for the words, whatever they are.
We have all heard about the boomerang effect in human life. The same applies to words, in principle they are the same thing, but only partly. Words have a certain energy, and as a rule it always returns to the owner in multiple sizes. For example, you insulted or offended someone, soon this will also come back to you, but on a larger scale.
When you speak sincerely, sending understanding, kindness, and warmth to your interlocutors, the same will return to you. The power of words is like a boomerang that always returns. Therefore, before you say anything to your interlocutor, think twice, weigh the pros and cons, and do not let your emotions get the better of you. Always use emotional intelligence.
1. First of all, warm up and stretch
Arriving at the gym, many are already mentally tense and ready to take on heavy weights as soon as possible and overcome it, while simultaneously mentally satisfying their psyche and making their body stronger. But stop!!! Don't rush, first you need to warm up and stretch your muscles well.
To begin, warm up your muscles on an exercise bike or orbitrek, this way you prepare your muscle fibers and joints for work, warming them up and making them more flexible and mobile, this reduces the possibility of injury.
Next, you need to take a warm-up weight, approximately 20% of the one-repetition maximum, this will allow you to remember the movement technique and improve muscle coordination, in addition, it will increase blood flow to the trained muscle, which will automatically prepare it for work.
Before training a specific muscle, always try to carefully prepare it, for example, before doing squats with a barbell, do squats with your own weight, before doing dumbbell seat presses, shoulder circles, and so on.
Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!
Training program
There is a fairly popular strength training program called “5x5”. Its essence is that the exercises are done in 5 sets of 5 repetitions each. Below is an example of such a program for a week - this is a three-day scheme. But remember that training for strength and mass should alternate in the same way as training programs change.
The first day
- Run 15 minutes
- Thorough warm-up
- Bench press 5x5
- Army press 5x5
- Ab crunches four sets for maximum reps
- Stretching
Second day
- Run 20 minutes
- Thorough warm-up
- Squats with a barbell 5x5
- Pull-ups 5x5
- Seated calf raises 4x20
- Stretching
Day three
- Run 15 minutes
- Thorough warm-up
- Deadlift 5x5
- Barbell curl 5x5
- Bent-over barbell row 5x5
- Stretching
For more experienced athletes, a 4-day training is provided. The main difference compared to the 3-day is the extra day for assistance exercises.
Running is needed in order to speed up blood circulation in the body and warm up most of the muscles. It is no coincidence that a thorough warm-up is prescribed everywhere. Do not begin exercises until you have stretched each joint, otherwise the risk of injury is too high. The difference between warmed and unheated muscles is very large. Stretching at the end is used as a cool-down, which is also important, because the muscles need to relax after work.
In a strength development program, it is important to work with heavy or near-maximum weights, because this is the only way to increase strength. But how to calculate the maximum weight? There are two ways.
The first is to select the weight in practice, driving. Throughout the workout, constantly increase the weight until you reach a weight that you can lift a maximum of 1 time. This will be your maximum weight for training.
The second method is to theoretically select the weight. There is a special formula: (barbell weight x 0.0333 x number of repetitions) + barbell weight = maximum weight. Do the exercise, put the values in the formula, count and get your maximum weight.
The optimal working weight for training will be 70-80% of the maximum weight. This will allow you to do 5 repetitions in each approach.
2. Perform basic exercises first
At the beginning of the training itself, strength is at its peak, the body is fresh and alert, so at the beginning of the training, throw all your strength into performing heavy, multi-joint exercises, these include pull-ups, deadlifts, bench presses, and so on; you will learn the correct sequence of performing all exercises - here .
Do not try to do simple isolated exercises at the beginning of your training; after them, you will not be able to handle decent weights in a basic exercise, the result will be an insufficient opportunity to develop strength and muscle volume.
Therefore, do everything correctly, first the base, and then isolation of the muscles, otherwise you can forget about developing strength.
Exercises to develop strength
How to develop physical, explosive strength? With what exercises? The strength training program is based on three main compound exercises: the deadlift, the bench press and the squat. In powerlifting, a strength training program is the basis for fully developing the entire body. Such exercises are considered basic because they involve several joints. They are performed in powerlifting competitions. Also, to develop strength, auxiliary exercises are used that are aimed at working individual muscle groups (shrugs, hyperextensions, pull-ups, etc.). About each exercise that makes up the strength training program, in order.
Deadlift
Deadlift is lifting a barbell from the floor using the strength of the back and leg muscles. It’s worth saying right away that such an exercise is extremely traumatic. It should not be performed without proper preparation and equipment. A developed grip is also required for traction.
There are many variations of the deadlift. Let's look at the classic one. When performing it, the legs are placed narrowly, the lifting is carried out due to the strength of the femoral biceps and spinal erectors. Do not arch your back during the exercise, keep it straight!
It is also worth paying attention to the grip. On heavy weights, use an “overhand grip” (one hand holds with an overhand grip, the other with a reverse grip), and if desired, use belts and hooks for deadlifts, but such devices are not used in competitions.
For beginners, the option to perform this exercise with 16 kg weights is suitable. The advantage of working with weights is that it allows you to train at home. This way, they can prepare their backs for heavier weights, which will help them avoid injury later. No strength training program would be complete without deadlifts.
Bench press
The bench press is probably the most popular powerlifting exercise. However, don't pay too much attention to it. Do all the basic exercises, don’t focus on just one, as many do.
Even a person far from sports can imagine what a bench press looks like, and there is no need to provide a description of this movement. For developing strength, the powerlifting bench press is more suitable, because in addition to the chest muscles (as in the bodybuilding version), it also involves the latissimus dorsi, and also puts more load on the triceps.
Squats
Barbell squats also don't need any description. Everyone has seen them performed in the gym. However, there are several nuances here.
- First and most important - keep your back straight! A “wheel” back can lead to displacement of the intervertebral discs, which will force you to stop training for a long time.
- Second: place your feet wider. Thus, the adductor muscles and biceps of the thigh will be involved in the work.
- Third: when lifting heavy weights, place the barbell lower on your back, this will prevent the possibility of falling forward during the movement.
Assistive exercises
Auxiliary exercises will help you specifically work on the strength of muscles that are not used as much during basic exercises, but also affect physical strength.
Since basic exercises heavily load the lower back, hyperextensions are mandatory. Firstly, after performing them, the likelihood of overloading the spine will decrease. Secondly, developed erector muscles will allow you to work with more weight, which will have a positive effect on the development of physical strength.
Shrugs engage the trapezius, which helps with deadlifting. Pull-ups on a high bar will work the latissimus dorsi muscles. The military press will work the deltas, which will have a positive effect on the bench press.
3.Use the reverse pyramid principle
Some sources call this training method Egyptian training. The idea is that after performing a preliminary muscle warm-up, working with light weights to warm up the muscles, set the maximum weight at which you will do 3-4 repetitions no more, then reduce the weight to do 6 repetitions, 3 sets of 8 repetitions, 4 sets of 10 reps. That is, with each approach the weight decreases and the number of repetitions increases - this is the essence of the reverse pyramid method.
The big advantage of this approach is post-activation potentiation, our body, having completed a set of 3-4 repetitions with a heavy weight, and doing subsequent approaches with a lighter weight, squeezes the weight much faster, this puts a new load on the muscles, which means strength and volume grows.
Our power of words - benefit or harm
Always say positive words, learn to think positively . Everything that is inside a person will appear outside, that is, it will result in speech.
Think about your speech first, and only then say it out loud. There are words in the Bible about this: “even a fool will become wise if he speaks carefully.” Use positive words as often as possible, for example, support, praise, suffer, appreciate kindness, look for only the best in people. All this will come back to you with kindness, compassion, and care.
Even a few negative words addressed to a talented person can kill his aspirations forever. As a result, due to ordinary carelessness, you can unknowingly ruin relationships with loved ones, friends or work colleagues. You cannot carry negativity, anger, or mistrust within yourself, otherwise you will lose a lot and gain little in life. Words spoken in a quarrel are especially dangerous, as they cause great harm to the people around you.
It is worth noting that the power of words has already been proven by scientists who conducted experiments on water crystals. For this purpose, two test tubes with frozen water crystals were taken. They wrote good words on one and negative words on the other.
A few days later, scientists discovered that on the test tube with the inscriptions: love, thank you , the crystals remained the same, even a shine appeared. But on the test tube with the inscriptions: I hate, I despise, the crystals began to collapse, until they completely disappeared. Similar experiments with water were carried out with inscriptions in other languages and with different personnel, but the result was the same.
Of course, words have power, and enormous power at that. And if we take into account the fact that 90% of a person consists of water, then speech also has an influence on the body, and it is enormous.
4.Less reps, more sets
A typical workout aimed at muscle hypertrophy involves performing 4 sets of 10-8 repetitions; to develop strength, it is better to do 8 sets of 4 repetitions, so the muscle fibers do not have time to become very tired and are filled with lactic acid.
The goal is to lift heavy weights in short training sessions, rather than exhausting the muscle with large numbers of repetitions, which is how peak strength development is achieved. Therefore, when thinking about how to develop strength, know that there are more approaches, fewer repetitions.
Developing strength and general muscle training: a simple set of exercises
We have selected a sports program for those who have no desire to work out in the gym. With its help, you can become stronger by working out at home, even if you have nothing but a gymnastics mat.
Exercise 1
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Lie down on the carpet. Take the “candle” position (aka “birch tree”). Press your shoulder blades, elbows and the back of your head firmly into the floor. Grab your lower back with your hands. Bend your left leg all the way, and then quickly throw it up. Then straighten your left leg and kick out with your right. Repeat with both limbs 10-15 times.
Exercise 2
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Squat down. Press your heels into the floor. Straighten up sharply, while simultaneously swinging your left leg upward. Do not stay in the final position for more than 3-4 seconds, sit back into a deep squat and repeat the action with your right leg. Perform with both limbs 10-15 times.
Exercise 3
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Stand facing a wall with your feet shoulder-width apart. Tighten your chest muscles and sharply press your hands against the wall. Take a deep breath and do your best to move the wall forward. Do the exercise to develop muscles and strength at least 5 times. Then turn your back to the wall and try to move the concrete structure, first with your left and then with your right shin. 5 repetitions for each limb will be enough.
Exercise 4
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Take a lying position. Place your fists on the floor. Swing backwards with straight legs. Try to raise your legs as high as possible. The action should be performed 12-15 times with each limb.
Exercise 5
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Squat down. Place your palms on the floor so that your knees are between your elbows. Bend your lower back sharply and throw both legs back and up. Lower your limbs without bending them. You need to do 20 repetitions.
Exercise 6
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Lie with your stomach down on the carpet so that your feet rest on the crossbar of the wall bars or on the base of the sofa. Place your hands behind your head. Raise your torso 45-60% (the maximum you can do) and rotate your torso first to the right and then to the left until it stops. Return to the starting position and do another 12-14 repetitions.
Exercise 7
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Take a lying position with your elbows stretched out to the sides as much as possible. Bend your hands into fists. Push yourself off the floor. While in the air, clap your hands and return to the starting position. If you already know how to do push-ups like this, try doing the exercise with two claps. The required number of repetitions is from 12 to 16.
Exercise 8
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Stand with your feet shoulder-width apart so that there is a wall half a meter from your back. Place your palms against the wall and gradually lower your torso until you reach a “bridge” position. Bend your elbows. Intensely rock your torso back and forth with maximum amplitude for less than 30 seconds.
Exercise 9
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Lie face down on a table or high bench. Pull your waist toward the edge of the tabletop. Lower your torso perpendicular to the floor. Then lift your torso as much as possible and hold in the extended position for 10-15 seconds. Repeat the set of actions to develop strength at least 12-16 times.
Exercise 10
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Take a long piece of not very elastic fabric (cotton, linen). Wet the cloth under the tap. Twist the rag clockwise until it is completely dry. Then pour water over the fabric again and twist it counterclockwise until the last drop of liquid.
5.Pay attention to movement technique
To develop strength, you need to learn how to correctly concentrate all efforts in a certain area of the body; this is achieved by learning the correct movement technique.
Some experts believe that in order to perform an exercise correctly, it is necessary to perform it for at least 1000 repetitions; remember boxers - to create the perfect blow, they practice the same movement a huge number of times. It’s not for nothing that Bruce Lee said: “I’m not afraid of the one who performs 10,000 different blows, but of the one who performs 1 blow 10,000 times.”
7.Use full stop training
Full stop training - allows you to do each repetition like the first. Here you eliminate rebound, inertial force and range of motion, the entire load is concentrated on the muscle being trained and it receives a powerful force load.
You can lower the weight quickly during the relaxation phase, but when you lower to the lowest point, pause for a second, exclude any auxiliary movements and perform the repetition as for the first time. Here you will definitely get more tired, the exercise will be more difficult, but the return will be higher.
8. Work explosively
Lift weights at a fast pace, it is acceleration in the initial phase that helps to actively engage fast-twitch fibers in the work, but in no case start the exercise with a jerk, the movement should be powerful, but not jerky, otherwise, especially in the deadlift, this will cause microtrauma lower back.
Try to lift the weight faster, both in working approaches and in warm-up, this allows you to develop strength and engage new muscles that are used to working at a moderate pace. And everyone knows the formula: the more muscles are involved in the work, the faster strength and volume increase.
Concentrate on one thing at a time
Everyone wants to achieve different goals at once, while using minimal time. But it is impossible to immediately become muscular, resilient and strong, of course, unless you are on a course of strong steroids.
Concentrate on one thing, in our case the question is one - how to develop strength, devote all your efforts and attention to developing strength. If you want to develop in all directions, use periodization. Work on strength for 1-2 months, then 1-2 months on mass, then on endurance.
The power of a word. How to create at the level of words
It is amazing how many people recognize that thoughts are material, but do not use this in their daily experience, but even more paradoxical is another fact - how few of us take seriously the words that we use every day. Meanwhile, we create our experience and ourselves on four levels simultaneously: actions, thoughts, states and words that literally paint reality in certain colors.
Oil painting: a person wants to change, he even begins to do something for this (action level), but in response to the hackneyed question: “How are you?” at best answers:
- Fine.
How far will he go? Perhaps far away, everything depends on him. But it will take a very long time at this pace. A kind of turtle.
“We’re changing lives here, what does that have to do with it?” - the reader will ask, for whom the word “life” means anything except this very current moment, his internal state and how he describes it.
Today is what you did and thought yesterday, and tomorrow is what you think and do today
If you want your business to be excellent, excellent, amazing and simply wonderful tomorrow, you need to start today.
This is not self-deception - it is a conscious choice to create at the level of words, which have no less power than thoughts or actions. How are you going to feel your best if you robotically repeat that you are doing “good” and so on on so many other issues?
Honesty with yourself means that you can soberly assess who you are at the moment and what your condition is, but if you have made the decision to change and create yourself anew, then you need to start not only doing and thinking differently, but also talking.
In the beginning was the Word, and the Word was with God, and the Word was God
Bible
The power of words has been known since ancient times. On this basis, all religions use prayers and mantras, when a phrase repeated many times goes into the subconscious and becomes part of us and our experience. Modern practices include auto-training and affirmations, when positive attitudes are repeated many times out loud or silently. And this, by the way, works great (again, provided that you are engaged with the task at all levels).
The American corporation where I worked even introduced a vocabulary code that suggested using certain words instead of others. So, for example, “problem” is “challenge”, “beautiful” is “great”, “good” is “excellent” and so on. All these words were in English, so the translation does not sound so smooth, but the meaning is clear.
Just replacing words in your vocabulary already changes the shades of our inner state, and for an experienced creator this is a serious tool in the work of coloring your own life.
The power of words in action:
1. Replacing some habitual words and answers creates awareness
Conduct an experiment, start answering the question: “How are you?” in a new way: excellent, great, and so on - choose for yourself. Firstly, you will immediately notice that with such an answer you would have to straighten your shoulders and raise your chin, and secondly, at first it will be unusual: the surprised, even incredulous eyes of the questioner, it will be strange to pronounce it yourself, and then you will get the taste and You will already start to enjoy it. Works great in the office. We've arrived.
To you: - How are you? You (as if nothing had happened): - Great. To you: - What happened to you? You: - Yes, I got up in a good mood.
And so every day. In a month they will start treating you differently.
The main thing is not to prove, not to explain and not to go too far, because the “magnificence” of your deeds should be the norm, and not something supernatural.
As for hackneyed words. For example, I try to use the words “good” and “beautiful” less often, since they are blurred and inserted anywhere.
Anthony Robbins, an active researcher on this issue, gives in his books the example of how one prominent businessman replaced the phrases “I’m angry” and “I’m furious” with the funny combination “I’m frustrated” to bring himself and his business partners to their senses in tough negotiations. . He had a case. He comes to the hotel, his room is not ready, he already wants to make a scandal, but he remembers his signature move and answers the administrator (absolutely naturally):
- You know, I'm very annoyed.
- Sorry?
- I'm annoyed.
He was taken aback at first, then smiled and quickly did everything.
This is “breaking the pattern.”
The choice of unexpected words, firstly, changes the intensity of passions (both the listener and your own: by the time you say “I’m annoyed,” you can die laughing), and secondly, it awakens awareness.
2. Our brains are programmed by words
Our brain already has stable reactions to certain words. You can check this right now. Slow down, feel what emotions the word “good” evokes in you.
What about “amazing”?
Words have a tonality. In fact, the word “good” is quite faceless and hackneyed; it does not carry vivid associations, unlike many of its synonyms. On the contrary, sometimes “good” is used so as not to offend a person when, for example, he did something poorly, but for some reason they cannot tell him about it directly. Since childhood, we have been told “good” in response to outright bad things. So this word does not even carry a pronounced positive charge.
You've never seen the person, but you've been told he's great. Your associative series has already created a picture. So?
Or you were told that he is good. There is a difference?
Why am I doing all this? By using words with a bright tone to describe yourself and your condition, you give a signal to the subconscious level that this is the case. When you start answering a question about business with superlatives, you start to feel that way after a while. This is the process of creation at the level of words.
How to create at the level of words?
- First , go through your daily vocabulary and replace some dull and tired words (especially automatic responses) with ones that you really like and that describe the experience you are going for. Do this consciously, like an artist who is still looking at a blank sheet of paper, but already sees a masterpiece in it, and then you will get rid of the fears of “am I deceiving myself.” Be a creator, after all, and not a timid gopher (how do you like these words?).
— Secondly , use positive attitudes if you need correction of some phenomenon in life. You can develop an inspiring phrase for yourself and repeat it in the morning and evening, as well as throughout the day, whenever possible. Do this for at least a month and come back here to discuss the results.
- Thirdly , use all phrases in the present tense without the particle “not”.
- Fourthly , give your attitudes the power of feelings. That is, a word creates more powerfully if its meaning is felt. Words themselves are empty words filled with emotions. Different people will have different associations for the same words, and accordingly, they will create such words in different ways. For example, what does the phrase “nice guy” mean to you?
For some girls, tired of life’s dramas, this means “wonderful person,” while for others it sometimes reads as “weak.” And this is neither good nor bad, just a different perception of the pattern, which is based on past experience. No more no less.
As you speak the words, feel them, feel what you are putting in, and then you will be able to fully appreciate their resonance with the world around you.
- Fifthly , think about what you are talking about, since every word creates you, whether you want it or not.
Happy creativity!
♥
Olesya Vlasova
PS Friends! You can get acquainted with my personal collection of sources on the topic of physics and metaphysics of conscious changes (what I inspire myself and what I recommend to you) at this link. The result was 33 books, 23 articles, 10 websites, 9 films, 8 videos + some personal stuff.
Concentrate before each approach
Before each approach, you need to fully concentrate, throw all other thoughts out of your head, imagine that now you will conquer this working weight. Use motivating music, take a madman as your partner, who will motivate you with words, helping you lift the weight as hard as you can.
Look at powerlifters, how they tune up before each hike, it seems that they withdraw into themselves and do not see anyone or anything around them.
Learn these 10 important rules and become stronger every day.
