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Strength Training Success
Success with Strength Training
Jesse Cannone
http://www.seriousstrengthtraining.com
Strength training is the most effective way to turn your
body into a fat burning machine and stay in great shape! It
is the most productive form of exercise there is! In order
to be successful with strength training there are some
basic principles that must be followed if you want to
receive the many benefits which strength training has to
offer! The three most critical factors are progressive
overload, intensity, and recovery.
Progressive overload simply means that you must force your
muscles to work harder each time. That means you can't use
the same weight every workout, regardless of how many sets
or reps you do. The best way to do this is by attempting to
increase the resistance / weight used and, or increase the
number of repetitions performed at each workout.
Intensity is also very important. You must force your body
to increase its strength. For example, if you typically do
3 sets of 10 reps on the leg press at 115 pounds, and your
legs are capable of doing 16 reps, why is your body going
to make any improvements? Your body will only add muscle if
you force it to work at a higher level than it is used to.
The most effective way to overload your muscles is to
perform one or two sets per exercise, and continue each set
to muscular failure. That means continuing each set until
no more repetitions are possible. Challenge yourself!
Once you have overloaded the target muscle group you must
then allow for proper recovery and over compensation. This
means you must rest long enough to allow for recovery of
the targeted muscle group, the nervous system, refill
glycogen stores (Energy stored within your muscles), and
also allow enough time for the muscles to make improvements
or increases. This process takes time. Generally, it takes
between 2-7 days to recover from a strength workout! The
harder you work the longer it takes your body to repair.
Don't short-circuit your progress by strength training too
often!
Basic Guidelines for Successful Strength Training
- Strength train no more than three times per week!
- Perform 1-2 sets per exercise!
- Choose 1-2 exercises for small muscle groups and 2-3 for
large muscle groups. (ex. 2-3 exercises for legs, back,
chest, and 1-2 for arms, shoulders, etc.)
- Choose no more than 8-10 exercises and work hard on
them! . Always keep a record of all workouts! . Take each
set to failure or fatigue!
- Perform each exercise SLOWLY! Force the muscle to do the
work -- NOT momentum!
- As soon as you see a slow down in progress it's time to
make a change to your program!
Below are some sample workouts and frequently asked
questions regarding strength training.
Full-body Workout 1-2 x per week (approx. 30-40 mins.)
Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets
Lateral raise 1 set Bicep curl 1 set
Triceps pushdown 1 set Leg curl 1 set
Leg extension 1 set
Upper / Lower Split
2-3 x per week (approx. 25-40 mins)
A. Upper
Seated row 2 sets
Shoulder press 2 sets
Lat pull-down 1 set
Pectoral fly 1 set
Lateral raise 1 set
Bicep curl 1 set
Triceps pushdown 1 set
B. Lower
Leg curl 2 sets
Glute machine 1 set
Leg press 2 sets
Leg extension 1 set
Frequently Asked Questions
Q. How do I lose the flab on the back of my arm or my spare
tire?
A. It is physically impossible to only lose fat in one
area. What you can do is decrease body fat by burning more
calories than you consume. Increase muscle tissue with
strength training and burn more calories all day long, even
while you are sleeping!
Q. How often should I strength train if my goal is to burn
fat?
A. 2-3 times per week would be great! You will build muscle
tissue, which burns calories 24 hours a day, and you will
decrease the chance for excess calories to be stored as fat!
Q. What if I don't want to bulk up? I just want to tone.
A. If it were that easy to bulk or get big nearly every guy
in the gym would be huge] Women generally don't have the
genetic potential to build large muscles due to hormonal
differences. Plus, don't forget that adding muscle tissue
to your body is a good thing! It makes everything you do
much easier, reduces the chance for injury, and increases
your metabolism!
Q. How many sets and repetitions should I do?
A. This will vary depending upon your goal. If you are
training to increase strength, due fewer sets but higher
intensity (1-2 sets to failure per exercise). If training
for muscle size, perform multiple sets (2-4 sets, but only
1 to failure). The number of repetitions will vary also
depending upon the speed at which you move the weight and
your goals. In general, shoot for 8-12 reps.
Q. What are the benefits of strength training?
A. Strength training, if done correctly, can make some
major changes to your body and mind! Here are just a few:
1. Increased metabolism
2. Increased strength and flexibility
3. Increased muscle tone
4. Reduced stress levels
Jesse Cannone is a certified personal trainer,
nutritionist, and best-selling fitness author. Sign up to
receive his free email course, Muscle Building Tips which
is full of powerful tips and techniques for maximizing
strength and size.
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