Strength Workout
Strength Workout for Muscle and Size
- Strength Workouts
The key to building strength and muscle is progressive overload. Strength training is one of the oldest disciplines dating back thousands of years, and through trial and error, humans have learned that the best strength workout for size and muscle is to progressively overload your muscles, make them to adapt to increased physical stress, and force them to grow.
The general setup of a good strength workout should have these characteristics.
Focus on lifting heavy weights – generally 85% to 95% of your one rep max. Why bother working out if you plan on doing 12 to 15 reps using only 50 to 65% of your max weight? What’s that supposed to do? Give you a good pump? Help you tone up? If you can’t get into the gym and push yourself to push heavy weight loads, you might as well not even try.
Involve low number of repetitions – usually in the range of 4 to 6 reps. Depending on the exercises, and various other factors, the rep range can go as low as just 1 or 2 reps per set, and in general, not more than 8 to 10 reps.
Short and sweet workouts – long workouts are a waste of time, and never optimal for strength training. You strength training sessions should last between 30 to 45 minutes. The more intense your workout is, the short it has to be – there is simply no way to maintain an ultra high intensity workout session for one hour. Pete Sisco’s Maximum Strength static contraction training strength workout lasts just several minutes!
Short strength workout sessions translate into lower reps, less exercises performed, and heavy weight loads used. Your body has a limited amount of resources (energy) to complete a weight training session. After the first 20 to 30 minutes of intense training, your energy levels drop dramatically.
Emphasize the use of compound exercises and load them up with heavy weights. Exercises such as dead lifts, squats, bench press, clean and press are by far some of the best exercises for building strength. Because you need to keep your workouts for strength short, performing the most efficient exercises such as these are best for building strength and muscle.
The Static Contraction Strength Training workout is one of the most efficient and effective methods for consistently increasing strength and muscle gains. Experienced lifters increased their static strength by 51% and one rep max strength by 27% in just a few short workouts using the maximum strength static contraction training workouts. You too can achieve this kind of strength gains. Please see the resource link below: Get stronger faster – dramatically increase your strength and muscle growth using Static Contraction Training and the Maximum Strength workout.
Anyway back to the workout routines first up is the one day programme so here we go.
Strength workout Routine 1:
For each exercise perform just one set bear in mind this wants the heaviest you can lift causing you to fail on your final rep
Squat: 3-5 reps
Deadlight: 3-5 reps
Bench Press: 3-5 reps
Military Press: 3-5 reps
Bent Over Row: 3-5 reps
Dumbbell Curl: 3-5 reps
This routine only wants to be performed once a week and you should see good strength gains.
Strength workout routine 2:
MONDAY
Bench Press: 3-5 reps 3 sets
Military Press: 3-5 reps 3 sets
Bent Over Row: 3-5 reps 3 sets
WEDNESDAY
Squat: 3-5 reps 3 sets
Romanian Dead lift: 3-5 reps 3 sets
Dumbbell Lunges: 3-5 reps 3 sets
FRIDAY
Decline Dumbbell Triceps Extensions: 3-5 reps 3 sets
Seated EZ Bar French Press: 3-5 reps 3 sets
Barbell Curls: 3-5 reps 3 sets
SUNDAY
Calf Raises: 15 reps 3 sets
Hanging Leg Raises: 15 reps 3 sets
Both of these workout routines will be great for increasing strength obviously the first is only a day long and I wouldn’t advise repeating it more than once a week but never the less it will fit in nicely with your normal routine the second however is over 4 days and is a full body workout so you would need to do nothing else with it and in fact as well as gaining a good amount of strength I will guarantee you would lose a good percentage of body fat. Read more
