Get Stronger and Gain Muscle Growth
| by Tony Schwartz | November 21, 2008
If you have been bodybuilding for a few years then you have probably come to the realization 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 more muscular we need to get stronger to do that. So if you have been following a typical bodybuilding program for awhile it may be time to switch to a more strength-oriented training plan.
The basic tenets of designing a program to get strong are :
Low reps
Lower reps allow for heavier loads, and heavier loads are what increases strength quick. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, while 4-6 reps will allow you to increase muscle with your strength.
High sets
To compensate for the relatively 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 near absolute recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is typical. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!
High frequency
The more often you do something the better you get at it. For professional strength athletes it is common to train 6 days per week, 2-3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to increase strength quickly. The more often you can train (without sacrificing recovery) the better.
These are just a few guidelines 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 supplement plans.
This leads us to the obvious conclusion that even if our only goal is to look more muscular we need to get stronger to do that. So if you have been following a typical bodybuilding program for awhile it may be time to switch to a more strength-oriented training plan.
The basic tenets of designing a program to get strong are :
Low reps
Lower reps allow for heavier loads, and heavier loads are what increases strength quick. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, while 4-6 reps will allow you to increase muscle with your strength.
High sets
To compensate for the relatively 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 near absolute recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is typical. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!
High frequency
The more often you do something the better you get at it. For professional strength athletes it is common to train 6 days per week, 2-3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to increase strength quickly. The more often you can train (without sacrificing recovery) the better.
These are just a few guidelines 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 supplement plans.
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