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Building Muscle by Getting Stronger

By: Tony Schwartz

If you have been strength training for a few years then you have most likely come to the realization that there is a pretty strong correlation between getting stronger and getting bigger. Just take a glance at weightlifters, powerlifters, and strongmen to see some convincing examples of this phenomenon.

This leads us to the obvious conclusion that even if our only goal is to look better we need to get stronger to do that. So if you have been following a traditional bodybuilding program for awhile it may be time to switch to a more strength-oriented training plan.

The basic guidelines of designing a program to get strong are as follows:

Low repetitions

Low repetitions allow for heavy weights, and heavy weights are what builds 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 gain some mass with your strength.

High sets

To compensate for the comparatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no magic 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 fatigue as much as possible when training for pure strength. This means we want near complete 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 pro strength athletes it is common to train 6 days per week, 2 or 3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to build strength fast. The more often you can train (without overtraining) the better.

These are just a few tips to help you to get stronger. The key to fast strength and muscle gains is hard work combined with well designed workout programs and sound diet and supplementation advice.

Workout tips to help you get strong.

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