Strength Training System - How to Build Strength
A good strength training program will focus on compound exercises, power lifting exercises, combined with heavy loads and low amount of reps performed. The essence of strength training is muscle overload with heavy loads of weights. Think of it this way, if you were to workout by bench pressing 100 pounds for 14 reps, or train by bench pressing 200 pounds for 7 reps, which do you think will help build more strength? Even though the work load of both is the same (1400lbs), but the only way to stimulate strength development and muscle growth is to continually overload your muscles. For strength building, you should focus on using a heavy enough weight that only allow you to perform 4 to 6 reps, sometimes, even less.
Your strength training workouts should be relatively brief, lasting only 30 or so minutes. Anything over 45 minutes, you’re either resting too long, or doing too much. The goal is progressive overload, and ultra high intensity via heavy weight loads and low reps.
Each training session should involve 8 to 10 sets per muscle group – that is it. It may not sound like a lot, but if you’re using heavy weights, that’s all you’ll need, and that’s all you’ll be able to perform. A typical workout might look like this, using chest day as an example:
- Warmup
- Exercise 1: Flat Bench Press 3 sets X 4 to 6reps
- Exercise 2: Incline Bench Press 3 sets X 4 to 6 reps
- Exercise 3: Weighted dips 3 sets to failure
You can substitute any number of compound exercises in there for chest workout, such as dumbbell press, decline bench press, and incline dumbbell presses.
One of the most effective and efficient ways of developing true strength is using the static contraction method. A strength training system developed by famous author Pete Sisco that focuses on delivering ultra high intensity to provide the maximum overload on your muscles in the shortest amount of time. Using his methods, seasoned weight lifters have made exceptional strength gains including 51% average increase in static strength and 27% increase in one rep max. When was the last time you’ve experienced such explosive gains in strength?
The key idea behind the static contraction training is performing a short static hold using an obscene amount of weight to completely overwhelm and overload your muscles. Simple enough concept, but not so easy to perform. Because of the immense intensity of this type of static hold training system, the static hold are relatively short, and the workouts are also short and brief. In addition to the aforementioned strength gains, the seasoned lifters also gained an average of 9 pounds of lean muscle mass, with ½ inch gains in biceps, 1 inches gains on chest, and 1.2 inch gains on shoulders. Does your strength training measure up to these kinds of accomplishments? If not, then it’s time you take a look at the Static Training strength training program.
>> Get Stronger Faster. Increase your strength with Pete's Maximum Strength Static Contraction Training Method
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