Below you will find ten basic tips that will help you get the most out of your strength training program.
1) Train with a high level of intensity.
Intensity is not yelling loud, rather it is the ability to exert maximal effort, and focus on each repetition. At times this may require the ability to train past your comfort zone.
2) Attempt to increase the resistance used or repetitions performed every workout.
This is the application of the Overload Principle. The muscles must be challenged gradually and consistently in order to grow stronger.
3) Ideally, perform one set of each movement to the point of muscular exhaustion.
(There is very little evidence to suggest that multiple sets of each exercise are superior to a single set for strength gains.)
4) Reach concentric muscular failure within a prescribed number of time / repetitions.
If you reach failure well below the recommended time / repetition range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the time / rep range the weight is too light and you should gradually increase the resistance on the next workout.
5) Perform each repetition with proper technique. (see four rep rules)
The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a minimum 3-5-second concentric movement (raising) and 3-5-second eccentric movement (lowering). Note: Slower rep speeds are acceptable, and may be quite effective for some.
6) Strength train for no more than thirty minutes per workout.
We find it counter-productive to train with high levels of intensity for over 30 minutes.
7) Strength train 2-3 times per week on non-consecutive days.
To keep the body fresh and to avoid over-training you should take time to recover. As long as your strength continues to increase your rest is adequate. Should your strength plateau or slip you may need additional rest, not additional work. Counter intuitively stronger athletes require more rest than beginners.
8) Keep accurate records of performance.
This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.
9) Safety above all things.
We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it
10 To gain weight, consume more calories… to lose weight consume less.
Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please contact me for safe tips on weight gain and loss.
*THE FOUR rep rules.
Rule # 1 – Raise and lower the weight through the muscles full range of motion.
Rule # 2 – Eliminate momentum during the raising phase of each exercise.
Rule # 3 – Pause momentarily (stop for a count of 1001) in the muscle’s contracted position and then make a smooth transition to the lowering of the weight (no sudden drop).
Rule # 4 – Emphasize the lowering of the weight (take longer to lower the weight).
PAU for NOW
The above inspired by the excellent work of the folks at www.strongerathletes.com