Strength Training techniques with slight or no scientific proof behind them, seem to be on the increase, especially in up-to-date years. This page is designed to give you the scientific principles behind real muscle increase and strength training. Read the science for yourself and make up your own mind.
The following are Scientific Guidelines for strength training that have been known for many years, but have been neglected by many training programmes and systems recently.
Strength Training
1. Finite energy Levels.
We only have a slight amount of energy, therefore strength training programmes should be short and straightforward to ensure you are maximising what you can get out of your training session.
Blood sugar levels (energy) start to deplete after half an hour (30 mins) so the exercises you include in your training session and the amount of time it takes to perfect them is highly important.
Your main aim should be to stimulate as many muscle fibres as possible in the finite time available whilst strength training.
Remember that you need to have a hold of energy available after you have complete your training session, as the body needs energy to heal and fix itself. So training to the point of exhaustion is going to do you more harm than good, as the body doesn't have sufficient energy left over to heal itself.
Therefore you need to create a workout session that will allow you to work every muscle you want for that session, but also insure that it can be completed in roughly 30 minutes. I.e. Before your blood sugar levels start to drop.
2. go for Exercises for Intensity
The exercises you select when creating your strength training sessions is of great importance. In truth there are only a few exercises that you literally need to perform, these being exercises that consist of multi-joint exercises.
In inequity to exercises that merge on isolating singular muscle groups, movements that use a variety of muscle groups are far classic for strength training. This is because the body has to work a lot harder to preform these exercises than it does for isolation exercises.
3. Training Frequency
Many training systems and bodybuilding books and magazines will recommend you to work out 5+ times a week and focus on different body parts each time. Unfortunately for the majority of people, this is not efficient and will have a very high failure rate. This advent may be relevant to the habitancy shown in these magazines, but what you must remember is that every man is different and the majority of habitancy simply can't cope with this high frequency of training.
Everyone has different genetics, and the habitancy shown in these books are likely to have genetics best designed for strength training and body building than most people. Steroids can help overcome this, but I personally want to keep everything I put into my body natural.
The best way for most of us to see allowable gains, is to perfect short, intense workouts, with plenty of rest in-between. I personally don't train any more than 3 times a week.
4. Over-compensation
People often underestimate the importance of rest and recuperation time needed when strength training.
To literally get the muscle gains you want, you need to have short, high intensity workout sessions followed by plenty of time to recover. By doing so you allow the body to merge solely on repairing the muscles that were used in the training session, without having to perform new sessions or fix new sets of muscles.
What the body needs is sufficient time for Over-compensation to take place. This means the body will fix and grow the muscles bigger and stronger so that the next time you work out, they are best qualified to deal with the strains put on them.
5. Progressive Overload
For strength training, Progressive Overloading is possibly the most leading principle you must be aware of and will let you see real results.
The 3 most leading aspects of this are
1.Complete the exercises with perfect form.
2.In each set, push the muscles to the point where they can't do any more without compromising form.
3.Progressively overload the weight used. (Overload the muscles beyond the point they are used to)
This pushes the muscles beyond the point they are used to working at and will force them to adapt to these new demands. In other words, you are giving your muscles a think and a need to increase their strength so they are best qualified to deal with the stresses put on them. This in time will greatly increase you strength.
For example: your body will have adapted to and become qualified to deal with the workout session you performed last week. If you perfect exactly the same session, with the same exercises, the same amount of weight and the same amount of reps, you are not giving your muscles any think to change and grow, as they have already adapted to these demands. This is where progressive overload becomes leading in your strength training.
Once your muscles have become accustomed to a obvious weight, it is time to additional overload them. You can do this by increasing the amount of weight used, the amount of reps completed or the speed at which you perfect the exercises. You need to keep repeating this custom of overloading if you want to grow bigger and stronger muscles.
Nb. You must keep Good Form. You should never cut Technique to perfect extra reps or to lift more weight.
6. Do not Train When Ill or Tired
If you are ill, or feeling tired/fatigued, do not train. Give yourself a rest. Your body needs to focus its energy on fighting the illness or on recovering from fatigue.
If you work out, you are forcing your body to use its energy on other things. As a effect it will take you longer to overcome the illness or fatigue and will not allow your muscles to recover properly.
Give yourself a break!
These Scientific principles behind Strength Training are very important, but have been overlooked for many years in muscle building programmes and regimes.
strength Training - The Science
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