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