What Is Strength Training?

Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That's one rep. Do that 8-12 times and you've completed one set of bicep curls. Rest for 30 to 60 seconds to allow your muscle to recuperate and you're ready for the next set.

Successive sets should be progressive, meaning that each one should be performed using "progressive" or increased resistance. In the case of the aforementioned bicep curl, you might do the first set using a 10-lb weight, rest for 30 seconds, then increase the resistance to 12 lbs for the second set, rest for 30 seconds, then finish up with a third set, again increasing the resistance by using a 15-lb weight. Congratulations! You've just worked out your biceps in the same way bodybuilders train their biceps in the gym.

Smart Tip: Choose a starting resistance for the first set that's challenging. Not so difficult that you can't complete a whole set, nor so easy that you're just going through the motions. Each set should push the muscle to near muscle fatigue. The harder you work, the faster and more dynamic the results.

Now, if you were to do just those three sets of biceps curls two times a week, in only a few weeks time you'd start to feel your biceps muscles getting firmer, tighter, and stronger. You'd also begin to see changes in the shape of the muscles as well, to a more dynamic, contoured, athletic look. That's new muscle growing on your body right before your eyes. Muscles burn calories 24 hours a day... even while you sleep! Every pound of new muscle requires your body to burn about 50 calories more per day just to keep that muscle alive and functioning, even while you're sleeping. So, as you continue to build more muscle, your metabolism continues to increase, which allows you to shed unwanted pounds and inches while at the same time shaping and building more muscle...which increases metabolism even more, which allows you to shed more pounds and inches, which?well, I think you get the picture.

Training all the other muscle groups in your body-chest, abs, shoulders, back, triceps, thighs, buns, calves, and hamstrings- involves the same basic principles. One to three progressive sets of 8-12 reps for each muscle group twice a week. If you're a beginner, however, it's highly recommended that you start with only one set for each muscle group during the first two weeks, then add a second set during weeks three and four, and, if you feel up to it, do three sets thereafter. Gradually increasing the work load on your body will help prevent undue soreness and make your workouts much more enjoyable.

Smart Tip: Never work the same muscle group on successive days. Always allow a minimum of 48 hours rest, but no more than 96 hours, between sessions that work the same muscle group. For example, if you work your legs on Monday, you wouldn't want to work legs again until Wednesday or Thursday in the same week.

Strength training involves working your muscles beyond their normal limits by lifting progressively heavier weights. This overloading of the muscles causes micro-tears in the muscle tissue. Resting 48-96 hours between sessions allows your body the time it needs to effectively repair the micro-tears and make the muscle stronger. Remember, it's just as vital not to over train a muscle as it is to train it in the first place.

Supersets

One way to get more out of each set is to combine two or more different exercises for the same muscle into one continuous set, or Superset. For example, try doing a set of bicep curls, then without resting do a set of concentration curls followed by a set of cable curls. Now, you can rest! This superset replaces one regular set. The next set would consist of the same three exercises with increased resistance. Working the muscle from three different angles at three different stress levels without letting it rest is a good way to get more results fast.

Smart Tip: This is an advanced workout feature. Beginners should start more slowly, doing one regular set for each muscle group during the first few weeks and build up gradually to three regular sets and later to three supersets.

Powersets

Powersets are giant Supersets that encompass all the muscles worked on in one day's session one after the other without resting, in a circuit training fashion. After resting a couple of minutes, increase resistance and perform the second and third round of Powersets. Supersets and Powersets can pump up your intensity level while shaving precious time off your workouts.

Split Training

Working out your entire body in one session can take a significant amount of time and energy, especially if you're doing lots of sets at a high intensity level. One way to cut your workout down to size is to split train.

Split Training is a method whereby you split up your total body workout over two or more sessions, choosing to work only a few muscle groups each day. For example, you could train your upper body on Monday and work your lower body on Tuesday, a two-day split routine that works your entire body every two days. Or you could do the push/pull split where you "push" (train chest, shoulders, and triceps) on Monday and "pull" (train legs, back, and biceps) on Tuesday. Again, it's a two-day split, and even though it's not strictly all push/pull (some of the leg muscles are really "push" muscles) it serves to shorten each day's workout, making it easier to keep up your intensity and find the time to exercise regularly. Once you get to the point of doing three sets of two or three exercises for each muscle group, you'll most likely choose to split train.

http://www.affordablehomegym.com/
Gym systems that provide cardio, strength and flexibility at great savings!

---

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple... Read More

Exercise The Right Way - The Bent-Knee Sit-Up

Other articles in this series looked at a number of... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Muscle Gain Visualization Tips

Visualization can play an important part in gaining weight and... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Increase Your Training Intensity - Training To Failure

You can only build muscle tissue if you can generate... Read More

Creating An Anabolic State That Supports Muscle Growth

You can only build muscle if your body is in... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

How to Weight Train for Maximum Muscle Gain

Weight training involves the use of equipment that enables variable... Read More

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

How to Gain Weight and Build More Muscle!

For many thin guys around the world, gaining weight without... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Weight Lifting 101

WHY WEIGHT LIFTING?What's the one thing that you can do... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

The MYTH of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much... Read More

Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More