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 period 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 your 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, and we have gotten stronger.
3. Number of Sets per Exercise
After performing one complete set 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 no 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, as it always has been. Strength training sessions produce increases in strength that are equal to increases in functional 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 it's 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.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain.
maximumfitness.com
Instant Strength Training Strategies That Anyone Can Use
