It's an unfortunate reality that there has been an increase in the number of strength training approaches with no scientific evidence to back them up throughout the years. Examine the data offered in this explanation of muscle-building principles and make your own decision.
Below you will find Scientific Strength Training Guidelines that have always been but are no longer followed by many training regimens.
1. Limited Energy Level
Because you only have a limited amount of energy every training session, a strength-training program should be brief and uncomplicated.
According to scientific studies, blood sugar levels (energy) begin to decline after 30 minutes, hence exercise selection and duration are critical.
The goal should be to stimulate as many muscle fibers as possible in the shortest amount of time possible.
After high-intensity training (typically between 20 and 30 minutes), your blood sugar levels drop, and remember that you'll need the energy to recover.
The idea is to give yourself a high-intensity workout before your blood sugar levels drop, and you'll have given your body the activity it needs to develop as much muscle as possible.
2. Progressive Overload
The fundamental workout principle you need to be aware of to attain the results you want with strength training is progressive overload.
The following are the two most crucial points:
- Ensure that you finish the workout with flawless technique.
- When doing a set, push to utter failure and gradually increase the weight on the bar. (Exercise your specific muscles to their maximum capacity.)
Essentially, when the body is stressed beyond its typical expectations by high-intensity training, the body adapts to these new demands of increased strength.
When I say "normal demands," I'm referring to the degree of stress and strength that your body is accustomed to.
For instance, your body will have adapted to the set you did last week with the same technique and weight. If you continue at this level, your muscles will not get any stronger or bigger, therefore Progressive Overload comes into play here.
When your muscles have accustomed to a certain weight, it's time to overload them even more (add more weight, speed, repetitions). You'll need to keep doing this overload process if you want to develop stronger.
Always remember to employ GOOD TECHNIQUE. The technique must never be compromised to carry more weight.
3. Training Frequency
The sad reality is that the popular high-volume training found in bodybuilding books and publications (and employed by celebrities) is ineffective for the vast majority of people.
What is beneficial to Joe Star isn't going to appeal to you. Everyone's genetics are different; most of us have lousy genetics and aren't on steroids like celebrities.
The majority of us can only achieve little gains by doing short hard workouts followed by extensive periods of recuperation to avoid overtraining.
4. Over-Compensation
Many studies conducted all over the world have clearly demonstrated that strength training recovery necessitates significantly more rest than previously considered.
To build your functional muscle, you must perform infrequent, brief, high-intensity weight training sessions followed by the necessary time to recuperate and strengthen.
Here's what you should do: give your body enough time to recover so that overcompensation can occur and the muscles can react to their new strength and growth.
5. Exercise selection for intensity
I can't emphasize enough how important workout selection is. There are only a few absolutely necessary workouts. Multi-joint movements are used in these exercises.
Because you must engage more muscles from each muscle group, these exercises are considered preferable to isolation exercises (training only one muscle group at a time).
These workouts will put a lot of strain on your entire body.
6. Visualization
Over my 20 years in the field, I've seen that this is the area that mainstream health and fitness practitioners pay the least attention to...
The majority of publications and courses focus solely on the physical aspect of muscle building or fat loss, entirely ignoring the mental aspect.
You can make even more success in muscle growth by exercising your mental state as well as your physical body.
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