Strength Workout

Workouts for Size and Strength

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. Strength training is not only beneficial for getting fit and building muscle, it is also by far one of the best physical activity you can engage in to burn fat. The more muscles (lean mass) you have, the more fat you burn naturally.

There are numerous strength workouts and exercise routines that will help you build strength and muscle; however, some will undoubtedly work better than others at delivering results. There are strength training workouts and strategies that have been tested and tried that have been found to deliver the best results.

>> Get Stronger Faster. Increase your strength with Pete's Maximum Strength Static Contraction Training Method

A Good Workout for Strength

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. Like Pete SIsco says, why stand under the shade when you're trying to get a tan?

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. Using a weight range of 85% to 95% of your one rep max should allow you to perform just around 4 to 6 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, unless of course, you were chatting on the phone for the first fifteen! Because of this drop in energy level in the first 30 minutes or so, you need to keep your strength workouts short. All you really need is three to four different exercises performed with ultra high intensity.

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. These compound exercises simultaneously work multiple muscle groups in one short burst of high intensity - bringing in a wide range of muscle fibers into the movement.

Low frequency of training - As you become more advanced and get increasingly stronger, the level of physical stress and exertion increases accordingly. With increased workout load and intensity, you must also increase your rest time, and REDUCE your strength training frequency.

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. Increase your strength with Pete's Maximum Strength Static Contraction Training Method