Instant Strength Training Strategies
Instant Strength Training Strategies That
Anyone Can Use
Ever wondered how over the years there has
been a surge of different strength training techniques that have come onto the
market and then just faded away. Are you sick and tired of getting nowhere in
Well here we discuss the strength training
strategies that will gain the maximum amount of muscle in the shortest time
possible and have stood up to the test of time.
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
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.
Now its time to start putting these
principles to work, Believe me once you start to apply these to your strength
training workouts you will start to catapult your muscle gains like never
Gary Matthews is the author of the popular
fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right
now for your ‘free’ muscle building e-course.