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 there 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.
4. Over-Compensation
Many studies conducted around the world have shown clearly
that recuperation from strength training requires far more
rest time than previously thought.
Infrequent, short, high intensity weight training sessions,
followed by the required amount of time to recover and become
stronger is necessary for you to increase your functional
muscle.
Here's what you need to do - allow your body enough recuperation
time for over compensation to take place, so that the muscles
can adjust to their new strength and growth.
5. Exercise selection for intensity
I can't stress enough of how exercise selection is absolutely
crucial. There are only a few exercises that you really
need to perform. These exercises consist of multi-joint
movements.
These particular exercises are far superior to that of
isolation exercises (working 1 muscle group at a time) because
you are required to use more muscles from every muscle group.
By using these exercises your whole body will be worked
hard.
6. Visualization
Over my 20 years in the industry, I've noticed that this
area is by far the most neglected by mainstream health and
fitness professionals...
Most books or courses concentrate on the physical side
of muscle gain or fat loss and completely neglect the mental
side of things.
By training your mental state as well as your physical
body you can even further progress in muscle growth.
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