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.
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28/ Instant Strength Training Strategies That Anyone Can Use 
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