Over the years, many bodybuilding training techniques have come on the market and disappeared. Here we discuss workout strategies that have stood the test of time and help you gain maximum muscle in minimum time.
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weight gain, bodybuilding, workout programs
Over the years, many bodybuilding techniques have come on the market and disappeared. Here we discuss training strategies for gaining maximum muscle in minimum time that have stood the test of time.
Most of these strength training strategies have been around for years but are not followed by many training systems today. Let's look at some that actually work.
1. Training frequency
The two main components of strength training are exercise intensity and post-exercise recovery. Infrequent, short, high-intensity strength training sessions, followed by time to recover and get stronger, is what it takes to increase the size of functional muscles in the shortest amount of time.
The latest research has repeatedly shown that muscles overcompensate (become stronger) up to a week after the previous workout, provided the muscles are trained to failure.
Remember, it's not training volume, but intensity and recovery that are important when it comes to gaining strength and muscle.
2. Exercises per session
Testing under strict gym conditions has revealed that you only have a limited amount of (readily available) energy to use for a strength training session. Blood tests on people have also found that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high-intensity training.
Since you only have a short amount of time to exercise before your blood sugar levels drop, "exercise selection" is crucial. You should use multi-axis or compound movements because they provide the greatest training stimulus during the time available. In other words, we can train many muscles simultaneously and thus use our energy more efficiently.
Most people are able to perform three or four high-intensity exercises in a session. All major structures of the body are worked intensely during this period. Working on these big compound movements has a ripple effect throughout the body; there is no need for specialization techniques or isolation moves.
The point is that the whole body is worked hard, rest and recovery are allowed and in the next exercise session we perform a few more repetitions than before with the same weight, which means we are become stronger, that is to say more muscular.
3. Number of sets per exercise
After performing a full set of a compound exercise to total failure, it should be virtually impossible to generate the same force and intensity for another full set of the same exercise.
If you are able to generate the same force and intensity for this second set, it is obvious that you did not put in enough effort for the first set. You will therefore need to increase the intensity level of the first set.
If you give 100% effort on the first set and work the exercise to total failure (for example, you cannot move the bar after the last repetition), there will be no more need to stimulate the muscles more for this specific exercise.
If you think that volume training (multiple sets) is more effective, you are wrong! The latest research shows that training in a single set is as beneficial as training in multiple sets. Training in a single set reduces the risk of overtraining. It will also allow you to save more energy for other exercises required during the workout.
4. Number of repetitions per set
Building muscle and strength is linked, always has been. Strength training sessions produce an increase in strength that is equal to the increase in functional muscle. (You will get stronger and build muscle).
Varying intensity by changing repetitions and weight throughout a ten-week program is an effective way to maintain progress and avoid training plateaus (drops in strength).
Repetitions can be cyclical, with higher repetitions stimulating slow-twitch muscle fibers and promoting endurance. Going further down the scale, the lower rep range will activate fast-twitch muscle fibers and increase muscle strength and size.
Read also:
The secrets to having a muscular body with bodybuilding
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