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Instant Strength Training Strategies That Anyone Can Use

By: famoustrainer 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 the gym?

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
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.

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 before.

Article Source: http://www.lifeweightloss.com

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' muscle building e-course.

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