Strength Training Strategies That Work

Strength Training Strategies That Work by Gary Matthews
Over the years, there has been a surge of different strength-training techniques to come onto the market only to fade away. Here, we discuss the training strategies that have stood the test of time and that will allow you to gain the maximum amount of muscle in the shortest time possible.
Most of these strength-training strategies have been around for years but are not followed by many training systems these days. Let's look at a few below that actually work.
1. 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 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. Exercises Per Session
Tests under strict gym conditions have revealed 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 multijoint 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.
Most people are capable of performing 3 to 4 exercises with high intensity during a session. All the main structures of the body are worked hard during this time. Working on these big compound movements has an impact on the whole body; there is no need for specialization techniques or isolation movements.
The whole body is worked hard, rest and recuperation is allowed to take place. At the next exercise session we push out a few more reps than before with the same weight. That shows we have gotten stronger, i.e. more muscle.
3. Number Of Sets Per Exercise
After performing one complete set of 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-percent effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then no further muscle stimulation on that specific exercise will be required.
If you think volume training (multiple sets)is more effective, you're wrong! The latest research shows 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 equal to increases in functional muscle (You'll become stronger and grow muscle).
Cycling intensity through changes in repetitions and weight throughout a 10-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).
Repetitions can be cycled. Higher repetition ranges will stimulate slow-twitch muscle fibers and promote endurance. Moving further down the scale, lower repetition ranges will activate the fast-twitch muscle fibers and increase strength and muscle size.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks," and "Maximum Weight Gain in 10 Weeks." Visit Gary's website at www.maximumfitness.com