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.
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