Strength Training Strategies

By Gary Matthews

Increase Your Strength with Strength Training

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. Strength Training Frequency

The two main components of strength training are the intensity of the exercise and 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 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. Strength Training 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 our 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, then we have gotten stronger i.e. more muscle.

>> Click here for the BowFlex Home Gym

>> Click here for the Bowflex Revolution Home Gym


BB4U Recommends: Pete Sisco's Maximum Strength
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods. In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains: 51.3% increase static strength 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
34.3% increase in ten-rep max in full range of motion! (see above) gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!) gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders lost 4.9 pounds of fat & lost 0.4 inches on waist Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond. >> Click here for Pete Sisco's Maximum Strength Program <<

3. Number of Sets per Exercise

After performing one complete set a compound exercise 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 not 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, 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 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 its 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.

>> Click here for Pete Sisco's Maximum Strength Program

About the Author:

Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Bowflex & Total Gym Home Gym
	Bowflex Ultimate Home Gym The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2
	Bowflex Revolution Home Gym The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more Click here for the Bowflex Revolution
	Total Gym Home Gym With Total Gym, you target all major fitness areas with just one workout: resistance training, cardio training and stretching. Everything your body needs on just ONE machine. >> Click here for Total Gym - As Seen on TV with Chuck Norris & Christie Brinkley. 10% OFF with Promo Code: 11001

Global Health & Fitness Special Limited Time Offer

For a limited time, join GHF and you'll receive the following…

A FREE membership for a friend, as a gift from you!
A FREE Accu-Measure Bodyfat Caliper!
The best-selling book, Ready, Set, Go - Synergy Fitness, absolutely FREE!

Give it a shot, click here to Join Global Health and make a change for the better.

Bodybuilding Revealed by Will Brink
	Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet tips & bodybuilding supplements told from Will Brink - a respected authority in bodybuilding.
>> Click here for Will Brink's Bodybuilding Revealed

Burn the Fat - Proven Weightloss

Learn to lose body fat effectively and naturally from Tom Venuto. Burn the Fat, Feed the Muscle" contains all the information you'll ever need to help you melt away body fat permanently.

Click here for Burn the
Fat Feed the Muscle