Over the years there has been a surge of various strength training techniques which have come onto the market and just faded away. Here we discuss the training strategies to acquire the maximum amount of muscle in the shortest time feasible which have stood as much as the test of time.
Most of these strength-training methods happen to be around for years but are not followed by numerous training systems these days. Lets look at a few below that actually work.
1. Training Frequency
The two main elements of strength training are the intensity of the exercise and also 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’s needed to increase functional muscle size in the shortest period of time.
The newest 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 is not the training volume but the intensity and recuperation which are essential with regards to gains in strength and muscle.
2. Exercises Per Session
Tests beneath strict fitness center circumstances have revealed that you’ve only got a limited amount of (readily available) energy to make use of to get a weight training session. Blood tests on persons have also revealed that blood sugar levels (available energy) drop significantly after 20 to 30 minutes of high intensity training.
As you only possess a short period of time to train before our blood sugar level drops, “Exercise Selection” is essential. You have to use Multi-Joint or Compound movements, as these provide the most training stimulus for the available amount of time. In other words, we can train many muscles simultaneously and therefore use our power more effectively.
Performing 3 to four exercises with high intensity throughout a session are what most people are capable of. All of the primary structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect all through the entire body; there’s no need for specialization methods or isolation movements.
The fact is, the entire 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 using the exact same weight, then we have gotten stronger i.e. more muscle.
3. Number of Sets per Exercise
After performing 1 complete set a compound exercise to total failure, it should be just about impossible to create the same force and intensity for another complete set of the same exercise.
If you’re in a position to generate exactly the same force and intensity for this second set then it’ll be pretty obvious that not enough effort has been put in to the first set. Therefore you’ll need 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 can’t move the bar after the final 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 efficient then you are wrong! The newest study shows that single set training is as advantageous as multiple set training. Training one set will decrease the chances of over-training. It will also permit you to save much more power for other exercises required during the workout.
4. Number of Repetitions per Set
The improvement 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 efficient method to maintain progression and stay away from training plateaus (slumps in strength).
Repetitions may 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 quick twitch muscle fibres and increase strength and muscle size.
