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