Limited Energy Level
A strength-training program should be short and simple;
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, leaving
the gym and going home to grow.
To do this, you will have to perform high intensity workouts
consisting of multijoint, compound movements in the shortest
amount of time so that blood sugar levels don’t deplete.
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 three most important points are:
• Complete your exercise with perfect technique
• Push to total failure when doing a set
• Overload the weight on the bar progressively.
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.
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 and adaptation if you want to become
stronger.
Training Frequency
The sad reality is that the popular high volume type of
training techniques that you find in bodybuilding books
and magazines (and used by the stars) are irrelevant to
the majority of the population and has a high failure rate.
What is good for the latest bodybuilding 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 you don’t over train.
Over Compensation
Many studies at universities, 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.
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.
Make no mistake about it by following these principles
you will not only develop greater muscle size but also banish
overtraining for good.
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