Wouldn’t it be nice to pop a can of spinach and gain instant strength like Popeye? While that may be a fantasy, there are ways to enhance your strength immediately. After years of researching strength training and learning from top experts, I’ve identified six unique methods to increase pushing and pulling strength instantly—no spinach required!

Spine Roller

In The Development of Muscular Bulk & Power, Anthony Ditillo recommends lying on a flat bench with arms behind the head and eyes closed for 15 minutes before a workout. During this time, visualization of the upcoming workout can enhance performance.

Charles Poliquin advanced this idea by having athletes lie on a 6-inch foam roll lengthwise along the spine for 15 minutes before training. This decompresses the spine and restores normal spinal curvatures, improving nerve conduction. Poliquin claimed this technique could boost strength by up to 3%.

For an even greater effect, position the base of the skull at the edge of the roll, causing slight cervical extension. This enhances spinal decompression. Use this time to visualize yourself successfully completing all target loads.

Neck Traction

Neck traction can manually decompress the spine and enhance strength. You’ll need a partner for this technique.

While performing seated arm curls, have your partner gently pull your head upward as if trying to lift it out of its socket. Though it may look odd, this method—when done toward the end of a set—often allows for an extra rep or two. Try it and feel the difference.

Neck Bridge

The musculocutaneous nerve, which innervates the elbow flexors, exits the spine at C5 and C6. If these vertebrae are misaligned, strength may be compromised. Activating the long cervical extensors can help realign these vertebrae, improving curling and pulling strength.

To perform a neck bridge:

1. Sit on a Swiss ball and walk forward until only the back of your head is supported on the ball.
2. Keep your hips up and accentuate the rib cage.
3. Hold this position for up to a minute. If this is too difficult, use a rolled-up towel or pillow against a wall for support.
4. To increase difficulty, place a weight on your chest.

This technique enhances nerve conduction, which is critical for strength. As Dr. Ken Kinakin notes in Optimal Muscle Training, compression or tension on nerves can significantly reduce action potentials, leading to weaker muscle contractions.

Push-Up Position

This method requires a partner. Start in a push-up position with your hands on a Swiss ball, arms extended, elbows locked, abs braced, and balancing on your toes. Close your eyes and have your partner kick the ball randomly.

Closing the eyes heightens proprioception, stimulating the nervous system. This is an effective warm-up for pressing exercises, but be prepared—it’s tougher than it looks! Your partner should vary the speed and position of the kicks for maximum effect.

Swiss Ball Hold

Stand and hold a Swiss ball in front of you with both hands, arms fully extended. Brace your body as your partner strikes the ball from different angles, speeds, and intensities.

This method enhances whole-body stabilization and is beneficial for all athletes, including those in wheelchairs. It can be performed with the eyes open or closed for different levels of challenge.

Rocker/Wobble Board Push-Ups

Begin with a rocker board before progressing to a wobble board. The rocker board allows movement in one plane, so experiment with different angles—front to back, side to side, and diagonally. The goal is to keep the board level throughout the push-up.

This is an excellent warm-up before upper body training. Maintain a neutral spine, brace the abs, and avoid letting the back sag.

To increase difficulty, elevate the feet on a step or box. To make it easier, perform the push-ups from the knees. Perform no more than five reps, rest for two minutes, and then start your first set of an upper body exercise. You’ll feel noticeably stronger.

Instant Strength—No Spinach Required

These six techniques can give you an immediate strength boost in the gym. Try them and see how they elevate your performance.

Warm-Up to Strength Training [DVD & Online Video]

The Warm-Up to Strength Training DVD has sold copies worldwide and has been featured in several magazines. Discover some unique, cutting-edge techniques to increase strength instantly! It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay and Ken Kinakin as well as Olympic strength and conditioning coach Charles Poliquin. The DVD is 35 minutes long and comes with a text insert to bring to the gym.

$20.00

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