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How Many Exercises and Sets Do I Perform for my Strength Training?
By Gary Matthews
What if I told you only have a limited amount of energy (readily available) per
strength training session, would you believe me? Well the latest scientific data
and blood tests on individuals under strict gym conditions have revealed that
blood sugar levels drop dramatically after only 20 to 30 minutes during a high
intensity strength training session.
So you see you only have a short period of time to complete your strength
training, so exercise selection is crucial for proper results.
One way around this is to use compound multi-joint movements as these offer
the most beneficial muscle stimulation needed for lean muscle growth and
metabolism improvement in the shortest period of time. In other words, we
can train many muscles simultaneously and use our energy more efficiently.
Compound exercises are much more functional and superior to isolation
exercises and promote natural movement of your joints. Heavier loads can
also be lifted using these exercises. Some benefits are:
. More functional
. Higher muscle activation
. Higher hormonal release
. Less stress on joints.
Examples of compound multi-joint movements include squats, bench press,
dips, and chin-ups. Performing three to four exercises with high intensity
during a session are what most people are capable of during a high intensity
strength-training workout.
All the main muscle groups are thoroughly exercised with these exercises and
they have an overall growth effect on the body as a whole i.e. a total body
workout.
After rest and recuperation is allowed to take place and at the next exercise
session if you can push out a few more reps then you will have become
stronger, thus allowing for more muscle growth. i.e. more lean muscle and a
higher metabolism.
It only takes one of these workouts to target the entire major support muscles
of the body. Exercises should be chosen from the more complex and
challenging to the less complex and challenging. Remember, as you get
stronger in your upper body exercises i.e. Dips, Bench Press and Lat Pull
downs, you will also add size to your upper arms as well as to your shoulders.
There is no need to train the arms and shoulders with isolation exercises.
Did you know that current research shows that performing one set per
exercise is as beneficial as multiple set workouts!!
If you think that volume training (multiple sets) is more effective then you're
wrong!
The latest research shows that single set training is as beneficial as multiple
set training. Also by performing the one set decreases the chances of over
training and saves valuable energy for other exercises required during that
particular workout.
So all you need to do is ONE SET only of each strength training exercise, this
is accomplished by performing as many repetitions as you possibly can.
Single sets are just as effective as multiple sets in increasing strength, muscle
size and power.
After performing one complete set to total failure, it should be just about
impossible to generate the same force and intensity for another complete set
of the same exercise. If you're able to generate the same force and intensity
for this second set then it is pretty obvious that not enough effort has been put
into the first set.
If you give each set per exercise 100% effort (e.g. you cannot move the bar
after the last rep) then there will be no more requirement for further muscle
stimulation on that specific exercise.
Multiple Sets can be used in the following circumstances.
. The initial stages of learning a new exercise.
. During rehabilitation
Remember it is the intensity that is important, not the volume when it comes to
gains in strength. One warm up set of 50% of maximal weight can be done for
5-10 repetitions to oil the joints for the big work set that is to follow. After
completing a set and when your breathing has returned to normal proceed to
the next exercise. There is no time limit here just what you feel comfortable
with, be it 3 or 5 minutes etc.
Make no mistake about it put what you have leaned here to practice and you
will start to finally make those long awaited gains you have been after.
About the Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
Article Source: http://www.simplysearch4it.com/article/28785.html
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