Over the years there has been a surge of different strength
training techniques that have come onto the market and just
faded away. Here we discuss the training strategies to gain
the maximum amount of muscle in the shortest time possible that
have stood up to the test of time.
Most of these strength-training
strategies have been around for years but are not followed
by many training systems these days. Lets look at a few
below that actually 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, 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
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 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.
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".
Visit Gary’s website at http://www.maximumfitness.com/
