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It's an unfortunate reality that throughout the years there has been a growth of
strength training techniques that have no scientific proof to back them up.
Have a look at the facts presented in this outline of muscle gain principles
and make up your own mind.
Below you will find Scientific Guidelines for strength training that have always
been around but are not followed by many training systems these days.
1. Limited Energy Level
A strength-training program should be short and simple as you only have a
limited amount of energy per training session.
Scientific studies reveal that blood sugar levels (energy) start to deplete
after 30 mins, so exercise selection and the time taken to perform them is
crucial.
What you should be aiming for is stimulating as many muscle fibres in the
shortest period of time available.
Your blood sugar levels deplete after high intensity training (usually between
20 - 30 minutes) and remember that you need energy to recuperate after the
workout.
The trick is to give yourself a high intensity workout before your blood sugar
level depletes, and then you will have given your body the exercise that it
requires to gain the maximum amount of muscle possible.
2. Progressive Overload
Progressive Overload is the main exercise principle you need to be aware of in
order to get the results that you're after with strength training.
The two most important points are:
· Complete your exercise with perfect technique
· Push to total failure when doing a set and overload the weight on the bar
progressively. (Overload your targeted muscles to beyond what there used to)
Basically this means that when the body is stressed by high intensity training
beyond its normal demands, the body will adapt to these new demands of improved
strength.
When I say "normal demands," I mean what level of stress/strength your body is
used to now.
An example: The set that you performed last week using the same technique and
weight, your body will now have adapted to. If you stay at this level your
muscles will not become stronger or bigger, so this is where the Progressive
Overload plays a major part.
Once your muscles have adapted to a particular weight then it'll be time to
overload them further (add more weight, speed, repetitions). You'll need to
keep on repeating this process of overload if you want to become stronger.
Remember to always use GOOD TECHNIQUE. Technique must never be sacrificed for
extra load.
3. Training Frequency
The sad reality is that the popular high volume type of training that you find
in bodybuilding books and magazines (and used by the stars) is irrelevant to
the majority of the population and has a shocking failure rate.
What is good for Joe Star is probably not good for you. Everybody has different
genetics; most of us have poor genetics and are not taking steroids like the
stars.
The only way the majority of us can make any gains at all is to perform short
intense workouts followed by long periods of rest so that we don't overtrain.
4. Over-Compensation
Many studies conducted around the world have shown clearly that recuperation
from strength training requires far more rest time than previously thought.
Infrequent, short, high intensity weight training sessions, followed by the
required amount of time to recover and become stronger is necessary for you to
increase your functional muscle.
Here's what you need to do - allow your body enough recuperation time for over
compensation to take place, so that the muscles can adjust to their new
strength and growth.
5. Exercise selection for intensity
I can't stress enough of how exercise selection is absolutely crucial. There are
only a few exercises that you really need to perform. These exercises consist
of multi-joint movements.
These particular exercises are far superior to that of isolation exercises
(working 1 muscle group at a time) because you are required to use more muscles
from every muscle group.
By using these exercises your whole body will be worked hard.
6. Visualization
Over my 20 years in the industry, I've noticed that this area is by far the most
neglected by mainstream health and fitness professionals...
Most books or courses concentrate on the physical side of muscle gain or fat
loss and completely neglect the mental side of things.
By training your mental state as well as your physical body you can even further
progress in muscle growth.
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/
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