When it comes to strength training techniques, the sad truth of the matter is that recent years have seen a growing number of variations that are not backed by any scientific evidence. Here you’ll find the facts regarding the basics of muscle gain, and you are free to draw your own conclusions.
First, let’s review the recommended strategies for strength training that are based on scientific guidelines. These methods have withstood the test of time, though they are not often utilized in today’s training environment.
1. Limited Energy Level
You have a finite supply of energy available for use in any given training session. Because of this, any strength training program should be quick and efficient.
Recent research suggests that your blood sugar, a scientific measurement of energy in the body, rapidly declines after about 30 minutes of exertion. In order to get the most from your workout, exercise selection and execution are of vital importance.
The goal is to target the largest amount of muscle fibers as quickly as possible. Don’t forget that even though your blood sugar may be significantly lowered, you’ll still need some of that energy in order to recover from your exercise.
The key to maximizing muscle gain is to complete a vigorous workout before depleting your supply of blood sugar.
2. Progressive Overload
To get the desired results of strength training, you must apply the principle of progressive overload.
The two main facets are as follows —
Use proper technique.
Achieve total failure each set and gradually overload targeted muscles.
Essentially, a vigorous workout demands increases in strength compared to normal to which the body will adjust by getting stronger.
To illustrate: after performing a set last week, your body has adapted to the amount of energy required to complete the task. Remaining at this level of intensity will not produce results, which is why progressive overload is such an important element of any routine.
Once your muscles acclimate to a particular activity, slowly increase the intensity by overloading them. Repeat this process to maintain progress in your strength training routine.
Always remember to use proper guidelines for each exercise. Good technique should take precedent over extra loading.
3. Training Frequency
Many of the most popular and trendiest methods of high volume training touted in the media are completely useless to the average person and overwhelmingly unsuccessful.
The program that works for Joe Celebrity probably won’t work for you. Everybody is different, and most are not on steroids.
For the vast majority of us, the best way to build muscle is to engage in short, intense workouts with ample rest periods to avoid over-training.
4. Over-Compensation
Studies worldwide have unequivocally demonstrated that muscle recovery necessitates a great deal more time that once believed.
In order to become stronger by increasing functional muscle, you should strive for infrequent, short, high intensity programs and always allow for plenty of time to recuperate afterwards.
This recuperation time gives the body time to over compensate, allowing muscles to adapt to the changes in size and strength.
5. Exercise Selection For Intensity
It cannot be overstated: the key element to any workout routine is exercise selection. In truth, only a few exercises are necessary because they involve compound movements.
Exercises such as these are much more effective than working a single muscle group at a time as in isolation exercises. The former targets more muscles from a variety of groups.
These moves in particular will give your whole body the workout that it needs.
6. Visualization
Most mainstream health and fitness professionals too often leave all visualization out of the conversation. The majority of books and courses on the topic focus solely on physical aspects of muscle gain or fat loss, neglecting entirely the mental facet of exercise.
There is much more progress to be made in actual growth by training your mental state in addition to addressing your physical one.
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