STRENGTH TRAINING BASICS

There are a number of ways that muscle can be created when you strength train. By understanding these basic concepts and implementing the following techniques, you’ll fine-tune your training and see results faster.

TEMPO

Tempo simply refers to the pace at which you move through a rep, and it can have a surprising impact on the effectiveness of strength training. Many lifters rush through sets without properly focusing on the muscle groups they’re working. But when they’re trying to gain or sculpt muscle, an experienced bodybuilder will slow down each rep and include a one one thousand count for each time they lower the weight, and an additional one one thousand count as they raise the weight back up. This helps increase tension on the muscle and also helps improve muscle awareness. Going more slowly with each rep also gives you time to feel the muscles working, and helps to maintain proper form.

FREQUENCY

Frequency simply refers to the number of times you can train per week (also known as a split). A few factors go into figuring out an optimal split, including your training goals, available time to train, level of fitness, and other factors. Ultimately, your goals and your lifestyle will determine how many times per week you’ll need to train, but if you’re looking to gain muscle, training five to six days per week is optimal. However, if you’re just starting out, you may want to opt for training four days per week and then progressing to a higher frequency as you adapt. Whatever your goals may be, you should be realistic about how frequently you can train. If work or life is hectic and you can only manage to get to the gym four days per week, then you may need to adjust your goals. However frequently you do choose to train, it’s best to hit every training session than to skip sessions due to an unrealistic split. Recovery can also be a factor in how frequently you can train. If you’re still sore from a previous training session, you may be overtraining and may need to consider reducing your workout frequency until your body can adapt. Conversely, if you’re not seeing the gains you want to see, you may not be training frequently enough and need to increase your frequency.

VOLUME

Training volume represents the number of reps you build into your workouts, and it can have a direct impact on muscle-building. Each muscle group requires the right amount of work to induce changes, and for muscle-building the “sweet spot” tends to be around 4 to 5 sets of 6 to 10 reps per exercise using heavy weight. For maintaining or leaning, the sets and reps will be slightly higher, but you’ll be using less weight. Training volume should be high enough to cause adaptations, but not so extreme that your recovery is hindered. If you haven’t recovered from a training session by the subsequent training session, you may be pushing too hard and may need to decrease the volume in your workouts.

TRAINING TECHNIQUES

There are a number of techniques that bodybuilders employ to improve their training and help maximize the effectiveness of their training.

Training to Failure (or AMRAP) Training to failure, or doing as many reps as possible (AMRAP), means you continue performing reps within a set until you simply can’t do any more. This technique can help increase muscle fiber recruitment, create a greater ability to adapt to stress, and be valuable for developing toughness and improving progress, However, going to failure on compound exercises can cause damage that can take several days to recover from, so it’s important to use this technique sparingly. (The programs in this book limit AMRAP to isolation movements and bodyweight exercises only.)

Isometric Holds Isometric holds are brief pauses at the shortest part of an exercise, or at maximum contraction. By pausing briefly at maximum contraction, you’re able to bring more awareness to the area you’re working and also increase the tension on the muscle, which can lead to better progress.

Partial Reps Muscles often can become accustomed to training through a full range of motion, which can result in training plateaus. Performing partial reps involves limiting the range of motion in a rep to either the top half of the rep, or the bottom half of the rep. Doing so can force muscles to adapt and help minimize plateaus that can result from muscles adapting to the full reps of an exercise.

Circuits A circuit, or metabolic workout, is another effective way to get the benefits of cardio while also using weights. In a circuit, four or more exercises are performed in succession, with the exercises being a combination of high-intensity and low-intensity exercises. The circuit is performed in a timeframe of 30 seconds to two minutes. Any combination of lifting and nontraditional cardio exercises will work.

Supersets By combining two exercises that work opposing muscle groups into one set (otherwise known as a push-pull), supersets can train antagonist, or opposing, muscle groups more efficiently than by doing standard sets. They can save time, improve strength, improve physique balance, prevent plateaus, and help you get the most out of a workout by allowing for more frequency throughout the week.

Compound Sets Compound sets can be used in two ways: by combining two exercises that train similar muscle groups, or by combining two exercises that use similar motions. Some examples might include combining lat pull-downs with rows (both working the back), or combining face pulls and biceps curls (both pulling motions).

Giant Sets Giant sets combine three exercises—often a mix of cardio and weight training—into one set, with the exercises performed in succession and without rest. These can save time, break plateaus, and also get the heart rate up since the exercises are performed back to back. Note that for promoting muscle growth, using isolation movements rather than compound movements is best for giant sets.

Pyramid Sets Pyramid sets decrease in the number of reps while increasing in weight as you progress through the set. Pyramid sets are modified to be lower in volume to allow you to train with high intensity for the full extent of the training session.