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Strength training is the
most productive form of exercise.
There are some basic principles that must be followed if you want to enjoy
the which strength training has to offer.
• Progressive overload simply means that you must force your
muscles
to work harder each time. That means you can't use
the same weight
every workout, regardless of how many sets
or reps you do.
The best way to do this is by attempting to
increase the resistance/weight
used and/or increase the
number of repetitions performed at each workout.
• Intensity is also very important.
Your body will only add muscle if you force
it to work at a higher level than it is used to. That means continuing each set
until no more repetitions are possible.
Once you have overloaded the target
muscle group you must rest long enough to allow for recovery of the targeted
muscle group, the nervous system, refill glycogen stores
(energy stored within your muscles), and also allow enough time for
the muscles to make improvements or increases.
This process takes between 2-7 days. The harder you work the longer it takes
your body to recover. Don't ruin your progress by strength training too often.
For more info, download Strength Training, a free ebook.
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