| Ever wondered how over the years there
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| | hard, rest and recuperation is allowed to
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| has been a surge of different strength
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| | take place and at the next exercise
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| training techniques that have come onto
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| | session we push out a few more reps than
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| the market and then just faded away. Are
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| | before with the same weight, then we have
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| you sick and tired of getting nowhere in
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| | gotten stronger i.e. more muscle.
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| the gym?
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| | 3. Number of Sets per Exercise
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| Well here we discuss the strength
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| | After performing one complete set a
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| training strategies that will gain the
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| | compound exercise to total failure, it
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| maximum amount of muscle in the shortest
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| | should be just about impossible to
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| time possible and have stood up to the
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| | generate the same force and intensity for
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| test of time.
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| | another complete set of the same
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| 1. Training Frequency
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| | exercise.
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| The two main components of strength
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| | If you're able to generate the same force
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| training are the intensity of the
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| | and intensity for this second set then
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| exercise and the recovery after the
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| | it'll be pretty obvious that not enough
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| exercise. Infrequent, short, high
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| | effort has been put into the first set.
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| intensity weight training sessions,
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| | Thus you'll have to raise the intensity
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| followed by the required amount of time
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| | level you put out for the first set.
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| to recover and become stronger is what is
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| | If you give the first set 100% effort and
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| needed to increase functional muscle size
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| | work the exercise hard to total failure
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| in the shortest period of time.
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| | (eg. you cannot move the bar after the
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| The latest research has repeatedly shown
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| | last rep) then there will be not more
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| that muscles over-compensate (become
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| | requirement for further muscle
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| stronger) up to a week after the previous
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| | stimulation on that specific exercise.
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| workout, provided that the muscles are
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| | If you think that volume training
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| trained to failure.
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| | (multiple sets) is more effective then
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| Remember it's not the training volume but
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| | you're wrong! The latest research shows
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| the intensity and recuperation that are
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| | that single set training is as beneficial
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| important when it comes to gains in
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| | as multiple set training. Training one
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| strength and muscle.
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| | set will decrease the chances of
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| 2. Exercises Per Session
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| | over-training. It will also allow you to
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| Tests under strict gym conditions have
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| | save more energy for other exercises
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| revealed that you've only got a limited
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| | required during the workout.
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| amount of (readily available) energy to
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| | 4. Number of Repetitions per Set
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| use for a weight training session. Blood
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| | The development of muscle and strength is
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| tests on individuals have also revealed
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| | interrelated, it always has been.
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| that blood sugar levels (available
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| | Strength training Sessions produce
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| energy) drop dramatically after 20 to 30
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| | increases in strength that is equal to
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| minutes of high intensity training.
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| | increases in functional muscle. (You'll
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| As you only have a short period of time
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| | become stronger and grow muscle).
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| to train before our blood sugar level
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| | Cycling intensity through changes in
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| drops, "Exercise Selection" is crucial.
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| | repetitions and weight throughout a
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| You have to use Multi-Joint or Compound
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| | ten-week program is an effective way to
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| movements, as these offer the most
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| | maintain progression and avoid training
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| training stimulus for the available
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| | plateaus (slumps in strength).
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| amount of time.
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| | Repetitions can be cycled, the higher
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| In other words, we can train many muscles
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| | repetition range will stimulate the slow
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| simultaneously and thus use our energy
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| | twitch muscle fibres and promote
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| more efficiently.
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| | endurance. Moving further down the scale,
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| Performing three to four exercises with
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| | the lower repetition range will activate
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| high intensity during a session are what
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| | the fast twitch muscle fibres and
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| most people are capable of. All the main
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| | increase strength and muscle size.
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| structures of the body are worked hard
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| | Now its time to start putting these
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| during this time. Working on these big
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| | principles to work, Believe me once you
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| compound movements has a knock-on effect
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| | start to apply these to your strength
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| throughout the whole body; there is no
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| | training workouts you will start to
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| need for specialization techniques or
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| | catapult your muscle gains like never
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| isolation movements.
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| | before.
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| The fact is, the whole body is worked
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| |
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