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The following article was published in our article directory on January 2, 2013.
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Strength Training Rules

Article Category: Wellness, Fitness and Diet

Author Name: Rob Lewis

Over time there has really been a rise of various strength training strategies which have come into the market place and just vanished. Below we are going to review the training approaches to build up the optimum amount of muscle in the least amount of time achievable.

Most of these strength-training techniques have been around for many years but are not followed by many training systems these days. Lets check out a few listed here which actually work.

1. Training Frequency

The two main parts of strength training are intensity of the exercise and the recovery right after the exercise. Infrequent, short, high intensity free weight training sessions, followed by the needed amount of time to recover and become stronger is generally what is required to improve functional muscle size in the quickest period of time.

The most current study has repeatedly demonstrated that muscles over-compensate (become bigger and stronger) as much as a week after the previous workout session, given that the muscles are trained to failure.

When it comes to gains in muscle and strength, don't forget it's not the training volume but the intensity and recuperation that are necessary.

2. Exercises Per Training Session

Evaluations under stringent gym conditions have shown that you have basically only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on people have additionally revealed that blood sugar levels (available energy) decline drastically right after 20 to 30 mins of high intensity workouts.

Since you merely have a short period of time to train before your blood glucose level drops, "Exercise Selection" is definitely extremely important. You need to use Multi-Joint or Compound movements, given that all these give you the best training stimulation for the available amount of time. In other words, we can easily workout many muscles at the same time and thus utilize your energy much more effectively.

Completing 3 to four exercises with high intensity during the course of a session are what almost all individuals are capable of doing. Each of the major structures of the body are worked very hard in the course of this particular time. Working out with these types of large compound movements develops a knock-on effect all over the entire body; there is little need for specialization strategies or isolation exercises.

The fact is, the whole body is trained hard, rest and recuperation is allowed to take place and in the next weight training session we push out a few more reps than before using the very same weight, then we have become stronger i.e. more muscle.

3. Number of Sets per Exercise

After executing one complete set of a compound exercise to complete failure, it really should be practically impossible to create the exact same force and intensity for another complete set of the same exercise.

At that time it'll be pretty obvious that not adequate effort has been put in to the first set, if you're able to produce the same force and intensity for this next set. Therefore you'll have to raise the intensity level you put out for the 1st set.

If you give the first set 100 % effort and work the exercise vigorously to absolute failure (eg. you can not move the bar after the last rep) at that point certainly, there will be no more demand for further muscle stimulation for that individual exercise.

If you assume that volume training (multiple sets) is much more effective then you're incorrect! Recent research shows that single set training is as effective as multiple set training.

4. Total number of Repetitions per Set

The growth of muscle and strength is interrelated, this always has been true. Strength conditioning sessions produce boosts in strength that are equivalent to increases in functional muscle. (You'll get stronger and grow muscle).

Constantly varying intensity through modifications in reps and weight throughout a ten-week program is an effective method to maintain progression and avoid training plateaus (ruts in strength).

Repetitions can be cycled, higher rep ranges are going to stimulate slow twitch muscle fibers and promote endurance. Moving farther down the scale, the lower repetition ranges will trigger the fast twitch muscle fibers and boost muscle size and strength.

Keywords: strength training, muscle building, building muscle, weight lifting, weightlifting, bodybuilding, exercise, workout,

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