Muscle Building |
Strength Training Strategies that Actually Work
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time. Most of these strength-training strategies have been around for years but are not followed by many training systems these days. Lets look at a few below that actually work. 1. Training Frequency The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time. The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure. Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle. 2. Exercises Per Session Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training. As you only have a short period of time to train before our blood sugar level drops, "Exercise Selection" is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time. In other words, we can train many muscles simultaneously and thus use our energy more efficiently. Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements. The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle. 3. Number of Sets per Exercise After performing one complete set a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise. If you're able to generate the same force and intensity for this second set then it'll be pretty obvious that not enough effort has been put into the first set. Thus you'll have to raise the intensity level you put out for the first set. If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise. If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout. 4. Number of Repetitions per Set The development of muscle and strength is interrelated, it always has been. Strength training Sessions produce increases in strength that is equal to increases in functional muscle. (You'll become stronger and grow muscle). Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength). Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at maximumfitness.com/
MORE RESOURCES: 1 |
RELATED ARTICLES
Target: Rear Delts: One Simple Movement and They'll be on Fire! The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it can be difficult to really feel the rear delts working during this movement as the larger, stronger muscles of the back have a tendency to take over. Celebrity Personal Trainers Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing personal trainers that train the stars, professional athletes, celebrities, rock musicians, and the rest of the rich and famous?Well, being a personal trainer and a perfectionist, I did some research to find out who they are and how one becomes a personal trainer to the stars. The research I uncovered about these so-called celebrity personal trainers that charge fees of $300+ per hour for their expertise indicates that, like the rest of the personal training industry, there are no requirements of any sort to become a celebrity trainer. Personal Trainers with Real People, Real Situations TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR TO WRITING ARTICLE:Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs. 10 Things You Can Do To Lose Fat Without Even Trying 1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Clothes and Shoes and Stretching Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized. If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from. Weight Lifting 101 WHY WEIGHT LIFTING?What's the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.?Weight Lifting! Or as it's also called, Strength Training!For the rest of this book I will refer to the art of weight lifting as strength training. 3 Biggest Benefits of Strength Training Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training. Overcoming Fears And Unproductive Thinking You might sometimes wonder whether your dedication and sacrifice will pay off as your intended goals. There isn't a person on earth who wants to invest their time, effort, and money into something that eventually will result in a disappointment. Exercise The Right Way - The Flat Bench Press Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. The Baby Boomer Athlete Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population. Glucosamine Review and Potential Benefits Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. Moving From Beginner To Intermediate Level Bodybuilding By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. 8 Tips To Building Your Dream Body Just like routines, this document is not intended to be a "one size fits all." Take from it what you will, but please remember that what is most important is your health and well being. Successful Body Building Routine There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully. The Biggest Muscle Mass Gain Myths Exposed Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same. Get On the Ball: Core Stability Have you heard the term, focus on the core? No, we're not talking about the inside of a golf ball; we're talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible and easy to train, such as biceps, pecs and back, however, the most important muscles that act as our foundation are often over looked. Gain Weight Fast With These Ten Powerful Tips! Part -2 By the time you finish reading this you will have the basics down to eating to gain weight fast!If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.Gaining weight fast takes much more than just eating though. Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if I don't offer some pretty convincing evidence, it will be very difficult for you to believe such a claim so here is where a little education will go a long way to prove my point. Exercise The Right Way - Seated Pulley Rows Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Exercise The Right Way - The Seated Row Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. |
home | site map |
© 2013 |