Principles of Strength Training

Jun 08  World Fitness News. Comments: 0

Strength training is at the core of bodybuilding. Get this right and you are on your way to success. Strength training is really a scientific discipline. It is not rocket science so anyone can easily understand the principles behind it. The following are basic principles of strength training that will help you get the most out of your training program and allow you to perform at your peak consistently.


Exercise routine structure - Your exercise routine should be structured in such a way as to take advantage of our physiology. Our body needs to warm up to prepare for any intense physical activity. Warm up by targeting your core muscles. This increases blood circulation and prevents injury. Start exercising by targeting your core or major muscle groups first. James Stoppani, author of "Encyclopedia of Muscle & Strength" suggests opening your routine with bench press, deadlift and squats. You then follow it up with exercises that isolate your other muscles.


Keep an eye on resistance - Muscular strength will only develop if resistance is applied. To get the most out of your training, you would need to spend majority of your training time exerting 85 to 95 percent of your strength. It is important to assess what your current strength is so that you can make a point of reference on your current resistance threshold. This point of reference will then be used to set your targets for each training session. You can then log your resistance through this. You will need to update your point of reference as you develop and at the same time slowly increase resistance to get the most out of each training session.


Repetitions and number of sets - The number of sets you do per session indicates two things. First, it is a good estimate of how fit you are. Second, it also indicates if you are training beyond, under or at optimal capacity. The number of repetitions will be based on what you are trying to develop. Strength is best developed with low repetitions compensated by an increase in resistance. Endurance, on the other hand, is developed by doing numerous repetitions combined with low resistance. Decide whether you want to develop strength or your endurance and alter the way you exercise accordingly.


Diet and nutrition - Your diet can either support or harm your training. Eating a correct mixture of proteins and carbohydrates before training will give you the fuel you need to perform at your peak. Taking in lean proteins after a solid workout helps build and repair muscles. It is best to seek the advice of a sports nutritionist so that a diet can be made to suit your needs. If you do not have the resources for this, just read up on eating and nutrition for performance. There are a lot of books, magazines and even online articles that dwell on this subject.


If you enjoyed reading this article, you can read more blog posts on fitness training, and other subjects like exercise, working out, wellness programs, and where to find the best bodybuilding supplements on our fitness blog.

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