What if I were to tell you that throughout the years there
has been a growth of strength training techniques that have
no scientific proof to back them up. Well there are hundreds
of them, do yourself a favour, have a look at the facts
presented in this outline of muscle gain principles and
make up your own mind.
Below you will find the Scientific Guidelines for strength
training that have always been around for a long time but
not followed by many main stream training systems these
days.
Muscle Gain Tips
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 they're 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.
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