Strength Training Program
When it comes to designing and picking the proper strength training program, there are several factors to consider. First - determine your goals. If you want to build muscle, create a program that focuses on bulking. If you want to get stronger, create a program that is tailored to developing strength. It might sound obvious but no two programs are exactly the same, even if they may contain the same general principles.
Select your goal and try the below repetitions per set:
- Muscle Strength: 2-6 repetitions per set
- Muscle Growth: 8-12 repetitions per set
- Muscle Endurance: 15-20 repetitions per set
A strength-training program that employs a certain repetition range will activate different muscle fibers and hormones in the body, which will then result in increased strength, growth or endurance.
Fifty shades of exercise
Varying sets is a key component to keeping things exciting and keeping your body guessing, but adding weight to each exercise isn't the only way to accomplish this. You can adjust several other components to vary a workout.
Time Under Tension (TUT) refers to the amount of time your muscle has to resist during a repetition. The TUT is the combined number of seconds that the up and down motion take when performing an exercise. So if it takes you 2 seconds to curl up on a bicep curl and 2 seconds to bring your arm back down, that would be a TUT of four seconds. A low TUT is better for muscle strength, while a high TUT is better for endurance. By simply adjusting TUT you can focus your workout.
A rest is not just a rest
In order to reach your goals, you want to make sure you are taking the proper amount of rest time between both reps and sets. Too much rest is no good, but sometimes too little can be detrimental too. Play with different rest periods (of 30, 45, 60 and 90 seconds) to find what works best for you. Heavy weight and low repetition sets will require longer rest periods, while low weight and high repetition sets need less rest time.
At the end of the day, one of the most important aspects of a strength training routine is recognising the need for constant change. Every 4-6 weeks, our bodies plateau as they get used to the routine they are in. Our muscles adjust and improvements take longer. Play with rest, sets, repetitions, and exercise types to get the most out of your workout routine.