| |
| |
|
WebsiteAlways |
|
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 http://www.maximumfitness.com/
MORE RESOURCES:
Build-Muscle - Google News |
|
|
|
RELATED ARTICLES
Planting And Nurturing Your Contacts And Resources The success level of your bodybuilding endeavors is highly determined by the contacts and resources that you posses and have access to, as well as these that you can offer to the world of bodybuilding.Success is achieved through desire dedication, effort, simplicity, and consistency. 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. Exercise The Right Way - The Leg Extension 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. Bodybuilding: Effective Ways To Handling Criticism It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. Exercise The Right Way - The Wrist Extension 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. Know Your Muscle Building Exercises - The Back Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. Boost Your Anabolic Hormone Levels - Naturally! Anabolic steroid use appears to be on the rise. With the great increase in modern recombinant DNA technology, steroids such as growth hormone, growth factors and testosterone-based analogs have become increasingly more available and affordable. Six Minute Abs Six minutes out of your day. All you need is a level floor. The Role Of Whey Protein In Achieving Significant Muscle Gain Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy. Body Building Mind Games: Dont Let Your Weight Determine Your Mood! Is the 'I Feel Fat Day' (IFFD) syndrome affecting your output? That extra flab can overpower you and your work. Thee feeling of being fat can morph into an emotion like 'happy' or 'angry'. Enough Already! Stop Coming Up With New Weight Loss Programs... Great weight loss techniques are completely worthless.That's a true statement 99. Are You Over Training in the Gym? Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn't enough I would throw in a few negative reps to top it off. This type of training would leave me totally exhausted and render me sore for days after every session. Outer Triceps Workout The outer triceps is an awesome muscle. It sticks out like a slab of muscle on your outer arm and makes your arm look thick from the front. How to Gain Weight and Build More Muscle Mass In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even the (often discordant) medical community is in general harmony when it comes to promoting weight loss options, including drugs and some surgeries. Muscle Building Workouts and Tips: Dos and Donts Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Current Dietary Recommendations in Strength Training Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike. 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. Know Your Muscles - The Mid-Section Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. Two Major Training Mistakes You Must Dump Immediately! The number of myths about natural bodybuilding are too numerous to mention. For every guy who knows the principles of effective bodybuilding, there are countless others who don't. 10 Tips: How to Get in Shape without Sweating Tip #1: The *Brazilian move*.The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day.
|
| Interesting articles | Home | site map | Link |
| © 2006 |
