Basic Principles for Success with Strength Training
Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! It is the most productive form of exercise there is! In order to be successful with strength training there are some basic principles that must be followed if you want to receive the many benefits which strength training has to offer! The three most critical factors are progressive overload, intensity, and recovery.
Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.
Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to. The most effective way to overload your muscles is to perform one or two sets per exercise, and continue each set to muscular failure. That means continuing each set until no more repetitions are possible. Challenge yourself!
Once you have overloaded the target muscle group you must then allow for proper recovery and over compensation. This means you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (Energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases. This process takes time. Generally, it takes between 2-7 days to recover from a strength workout! The harder you work the longer it takes your body to repair. Don't short-circuit your progress by strength training too often!
Basic Guidelines for Successful Strength Training
- Strength train no more than three times per week!
- Perform 1-2 sets per exercise!
- Choose 1-2 exercises for small muscle groups and 2-3 for large muscle groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders, etc.)
- Choose no more than 8-10 exercises and work hard on them! . Always keep a record of all workouts! . Take each set to failure or fatigue!
- Perform each exercise SLOWL V! Force the muscle to do the work -- NOT momentum!
- As soon as you see a slow down in progress it's time to make a change to your program!
Below are some sample workouts and frequently asked questions regarding strength training.
1-2 x per week (approx. 30-40 mins.)
- Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets
- Lateral raise 1 set Bicep curl 1 set
- Triceps pushdown 1 set Leg curl 1 set
- Leg extension 1 set
Upper / Lower Split
2-3 x per week (approx. 25-40 mins)
- Seated row 2 sets
- Shoulder press 2 sets
- Lat pull-down 1 set
- Pectoral fly 1 set
- Lateral raise 1 set
- Bicep curl 1 set
- Triceps pushdown 1 set
- Resistance training programs
- Testing for strength and power
- Resistance training exercises
- Fitness Training Principles — understanding why and how to train effectively.
- Maximizing your strength workouts — make changes to get the same benefits in half the time.
- What are the highest ranking strength sports?