This
is an article that discusses strength
training strategies to achieve the maximum amount of muscle growth in
the least
amount of time. Four effective strategies are discussed including
training
frequency, exercises per session, number of sets and repetitions per
exercise.
Strength
Training Strategies that 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 and 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 and achieve
more
muscle growth.
3. Number of Sets per Exercise
After performing one complete set using 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
be a 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 produce
muscle muscle
growth.
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 fibers and promote endurance. Moving further down the
scale, the
lower repetition range will activate the fast twitch muscle fibers 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".
Posted by Gary. Website can be found at http://www.maximumfitness.com
Posted
on: Tuesday September 6, 2005 1:05
pm
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