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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/
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