Gain Muscle by Getting Stronger
http://www.fitnessregime.net/articles/7945/1/Gain-Muscle-by-Getting-Stronger/Page1.html
Tony Schwartz
Tony Schwartz created the Athletic Muscle System based on extensive research into strength training programs as well as his own work with collegiate and professional athletes.
Tony is the Director of Training for Momentum Athletics. He has a B.Sc. in Exercise Science from Indiana University, where he was a research assistant in the areas of biomechanics and exercise physiology. He has authored, edited, and contributed to many books and articles in the field of exercise science. By Tony Schwartz
Published on 11/20/2008
Strength and muscle mass go hand in hand. Learn how to increase your strength with these tips.
Gain Muscle by Getting Stronger
If you have been working out for a few years then you have most likely realized that there is a pretty strong correlation between getting stronger and getting bigger. Just take a look at weightlifters, powerlifters, and strongmen to see some convincing examples of this correlation.
This leads us to the obvious conclusion that even if our only goal is to look massive we need to get stronger to do that. So if you have been following a traditional muscle building program for awhile it may be time to switch to a more strength-oriented training plan.
The basic principles of designing a program to increase strength are as follows:
Lower repetitions
Lower repetitions allow for heavy loads, and heavy loads are what increases strength fast. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, whereas 4-6 reps will allow you to increase muscle with your strength.
Higher sets
To make up for the comparatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no special number. Anywhere from 5-12 sets of an exercise is the norm. The exact number will depend on the number of reps you're doing, your goals, and your current work capacity.
Long rest intervals
In contrast to bodybuilding, we want to avoid being tired as much as possible when training for pure strength. This means we want close to complete recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is normal. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!
Higher frequency
The more often you do something the better you get at it. For pro strength athletes it is common to train 6 days per week, 2 or 3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to build strength quickly. The more often you can train (without overtraining) the better.
These are just a few tips to help you to get stronger. The key to rapid strength and muscle growth is hard work combined with professionally designed training programs and sound nutritional and supplementation plans.
Learn about muscle building secrets and how to get strong in your FREE e-book!
This leads us to the obvious conclusion that even if our only goal is to look massive we need to get stronger to do that. So if you have been following a traditional muscle building program for awhile it may be time to switch to a more strength-oriented training plan.
The basic principles of designing a program to increase strength are as follows:
Lower repetitions
Lower repetitions allow for heavy loads, and heavy loads are what increases strength fast. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, whereas 4-6 reps will allow you to increase muscle with your strength.
Higher sets
To make up for the comparatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no special number. Anywhere from 5-12 sets of an exercise is the norm. The exact number will depend on the number of reps you're doing, your goals, and your current work capacity.
Long rest intervals
In contrast to bodybuilding, we want to avoid being tired as much as possible when training for pure strength. This means we want close to complete recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is normal. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!
Higher frequency
The more often you do something the better you get at it. For pro strength athletes it is common to train 6 days per week, 2 or 3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to build strength quickly. The more often you can train (without overtraining) the better.
These are just a few tips to help you to get stronger. The key to rapid strength and muscle growth is hard work combined with professionally designed training programs and sound nutritional and supplementation plans.
Learn about muscle building secrets and how to get strong in your FREE e-book!