What is the best way to develop stronger muscles? This is a topic that is often misunderstood although the best way to develop muscle strength is not a secret. It is well known that high intensity strength training is the proven method for building muscle strength for both men and women. Proper muscle building information is needed as well as adherence to proper guidelines to achieve the goal of stronger muscles along with a more muscular and firmer body. As with many aspects related to health and fitness there are some misconceptions and inaccurate information which can interfere with people getting the maximum benefit from their exercise programs.
For achieving more muscle development and gaining strength the guidelines for high intensity exercise should be followed. This type of exercise can be performed with free weights (dumbbells and barbells), weight training machines (common in most gyms) or with body weight exercise (such as push-ups, chin-ups, etc). The good news is that proper strength training does not require a lot of time. Brief workouts are the best. On the other hand proper workouts do require a hard, intense effort to obtain the best strength gains.
These recommendations should be followed by any individual, man or woman, who is seeking to get the best results from their strength training program. Beginners or advanced trainees are advised to adhere to these high intensity strength training guidelines.
1. Perform one set of about ten to twelve different exercises. When performed correctly one intense set will produce excellent results. Quality is important but a large quantity of weight training should be avoided. Do not fall into the trap of high volume training.
2. Perform between 8 to 12 repetitions on each exercise. To become stronger your training needs to be progressive so that when 12 or more proper, good form reps can be performed you should increase the amount of weight by a small amount for the next workout. Each time you train you should attempt to do more repetitions or to workout with a slightly heavier weight. Do this gradually as you do not want to be in a hurry to use lots of weight otherwise your technique will suffer.
3. All repetitions should be done in proper form by using a slow and controlled motion. This is extremely important! Fast or jerky reps are ineffective and dangerous. Lift slowly by taking 2 full seconds to raise the weight, pause briefly and then lower extra slowly for about 4 second. Each repetition should require about 6 to 7 seconds to complete. Training this way makes the exercise much harder because you are greatly reducing the use of momentum and forcing your muscles to contract with more force.
4. To fully fatigue and stimulate the muscle you are working, each exercise should be continued to the point of momentary muscle failure. This is the point where you can no longer perform another proper repetition. Do NOT sacrifice good form to do more reps but do continue the exercise until do a "failed" rep.
5. Concentrate fully on the exercise as you are doing it.. Relax your body except the muscles that are doing the work. Do NOT hold your breath but keep a relaxed breathing pattern. Also do not clench your teeth or tense your neck or face.
6. Always space your workouts from 48 to 96 hours apart. This is vital as it is during this recovery phase that you actually become stronger. Through rest. recovery, proper nutrition and good sleep your body will adapt to the stress of the workouts and result in increased muscle strength. Be sure to drink plenty of water as well.
So keep in mind that the best strength training workouts should be conducted in good form, brief but intense, and your rest and recovery should be thorough. It is also a good idea to vary your workouts frequently. Changing up your routine will help with stimulating your muscles and also defeat any mental boredom. Do not be concerned with what others in the gym may be doing but follow these proper guidelines and you will get good results!
Do you really want maximum strength building benefits from your weight training workouts? If you want accurate expert advice then get our FREE report now, The 8 Things You Must Do to Build Maximum Muscle! Get it instantly from FREE Maximum Muscle Report!
David Waters has a Bachelors Degree in Physical Education from the University of Massachusetts and is the author of The Fitness Center Handbook. He is also an avid outdoorsman with extensive hiking, camping and fly fishing knowledge and a founding member of The Nahanni Camping and Fishing Club.
Article Source: http://EzineArticles.com/?expert=David_M._Waters
No comments:
Post a Comment