Methods of developing strength that lead to muscle growth and maximum volume growth (help you to become large). Temporarily put aside the bodybuilding workout in exchange for this two-month phase of training for strength development, and look at your rapid muscle growth!
Open up any scientific exercise textbook, and you’ll see that the optimal range of repetitions for muscle building is 8-12 repetitions. But even if you are trying to build up the maximum amount of muscle, then exercising for periods of time (like cycles), like powerlifting is training for strength – and not as a bodybuilder, you can get more long-term advantages for increasing muscle volume. Perhaps you do not want to achieve a physique like a powerlifter, but having the power of the strongest person in your room, you will have serious hypertrophic results.
You must not take my word for it. A number of the best bodybuilders of yesterday and today – such guys as Tom Platz, Franco Colombo, Ronnie Coleman, Ben White, Johnny Jackson, Stan Efferding, and even Arnold Schwarzenegger – began their careers as powerlifters. These people first trained themselves for strength before becoming bodybuilders.
Why do powerlifting workouts provide long-term benefits for muscle building? The answer is simple: the stronger you will be, the more weight you can raise. Read the hardgainer’s nutrition mistakes.
THE POWER OF MUSCLES PURSUES THEIR VOLUME
Once you switch back to bodybuilding for muscle mass gain (the bodybuilding approach), having spent time developing strength, you will be stronger in all directions. Thus, the increased and developed force will allow you to use, say, 150 kilograms per bench press for 8 repetitions, not 130 kilograms. You will be able to work with large scales on any multi-joint exercises in the approaches to the set of muscle mass of a set in the range of 8-12 repetitions. Simply put, this, already increased after the phase of training for the development of strength, the load within the number of repetitions for a set of muscle mass, leads to a more noticeable increase in muscle!
As a novice bodybuilder, that incredibly fast muscle gain that was observed at first, inevitably slowed down. But now, after a cycle of work on the strength, in the end all the same continues to increase at almost the same pace. Simply adding more work, more exercises, and more advanced techniques and training techniques, such as forced repetitions and negative repetitions, can work in the short term, but you quickly stabilize again – and this leads to a lack of growth and even to achieve overtraining, pull back your growth and predisposition to a greater risk of injury. To train harder is not always a solution.
That’s where cycling your workout comes into play. You will alternate periods of heavy weights, low repetition rates and small amount of training content with periods characterized by a more traditional approach to bodybuilding workouts (many auxiliary exercises and work in the range of 8-12 repetitions in working weight approaches).
Scientists in the field of training call it “Periodization” or “Cycling” loads, and this is a proven way to increase strength and muscle mass.
There are a number of important principles of strength training that you need to follow. So let’s take a look at the most important of them so that you can become strong as hell – and then add a massive muscular volume – seriously and for a long time.
1. TRAIN SPECIALLY TO DEVELOP FORCE
Of course, both strength training and hypertrophy use the same tools in the gym, and even many of the same movements, but combinations of exercises, ways and methods of implementation, and the corresponding variations are specific to their processes. To become strong or very large, you need to respect these differences in order to maximize your growth and achievements. If you are not tied to one single goal in the short term, you will invariably train in both modes – and do not achieve the desired result in both.
Each workout consists of at least five specific program variables that you can vary:
- Choice of exercises
- The order of the exercises
- Number of approaches
- Weighing (resistance)
- Rest between approaches
All of these variables can be used, as developing strength of favorable circumstances for you.
It is also important to note that adapting your body to training with weights (resistance) varies considerably depending on your approach to training. In bodybuilding, after the run-in period (usually 4-6 weeks), adaptation takes place inside the muscle fibers – they grow larger. But with severe strength training, neurological and intracellular adaptation is observed.
“Exercising with all the strengths and resources to develop strength means that you have to use large, rapidly contracting muscle fibers that require strong, effective nerve impulses,” says Steven Adel, CEO / founder of iSatori and lifetime weightlifter. ”
Feeling of neural adaptation takes less time than muscle hypertrophy, therefore, during several weeks of training, significant improvements will be realized and you will be on the way to significant indicators in pressures and ups. ”
2. ORGANIZE YOUR TRAININGS AROUND THE BASIC EXERCISES (LIFTS / GIMES)
There are no surprises: the basic movements of powerlifting – bench press, squat, and deadlift. We will add another multi-joint exercise for the upper body – a bench press above the head, in the group of the above basic exercises, to ensure the development of the whole body.
Do these very demanding multi-joint movements at the beginning of the workout, when your strength is high. To perform these exercises, you need to use several muscle groups, and so that they all work in concert. These movements also cause your natural release of testosterone and growth hormone, both of which help you maintain and develop strength and increase muscle mass.
If you trained in bodybuilding style in the past, you probably used to work out each part of the body separately (isolated each muscle). You need to change your way of thinking. With purposeful training on strength, the goal is to increase the values of the weights that you can raise, squeeze out on squats, bench press, deadlifts and pressures above your head.
Auxiliary exercises (various isolating exercises for flexion and extension) are included to strengthen the weak links among the muscles involved in the basic, basic exercises, and not to build muscle mass by applying movements at different angles. This leads to rather subtle differences in understanding how to organize the workouts and exercises that you include in them.
3. INCREASE WEIGHT, REDUCE THE QUANTITY OF REPETITIONS
Approaches with moderate, average repetitions are important in training for muscle volume, which directly increases the amount of workouts. However, in order to develop strength, you must be willing to train with heavier weights, which means you will do less repetitions. Your first exercise every day of training is your basic exercise (the first and only one in this workout) – the basic press or lifting. Always start with a warm-up, performing a pyramid in weight, but never coming close to muscle failure.
As for your working scales, choose a weight that is within 80-90 percent of your one maximum repetition (1RM), which is slightly heavier than what a bodybuilder can use in the work approach. What corresponds to the weight that you can raise or squeeze out all for 4-8 repetitions. The total number of repetitions in one exercise that you should follow should be within the range of 10-20 repetitions.
This means that you could organize your approaches in the following ways:
- 2 sets of 8 repetitions, or the lightest weight in the range of 4-8 repetitions
- 2-3 sets of 6 repetitions
- 3-4 sets of 5 repetitions
- 3-5 approaches 4, or the heaviest weight in the range of 4-8 repetitions
If you follow a certain program for strength, over time you will be able to use a weight of more than 90 percent of your one maximum repetition (1RM), which corresponds to a weight that you can press or raise by 4 repetitions, or less. In very hard training with approaches of only 2-4 repetitions each, reduce the total number of repetitions of the exercise in training in working approaches to no more than 10.
Therefore, the repetition scheme in the approaches for one exercise will look like one of the following images:
- 3 sets of 3 repetitions
- 4 sets of 2 repetitions
4. PLANN YOUR SUPPORTING EXERCISES
If you approach the assistive exercises for purposeful strength training, in the same way as for bodybuilding training, you will overload the nervous system. Because using a higher intensity (a load close to your maximum) for strength training, you can not necessarily use a high-volume approach. This means you need to remove the load in your support exercises – fewer exercises, fewer approaches, less total number of repetitions.
Ideally, ancillary exercises are chosen in such a way as to strengthen weaknesses, so as to improve your basic exercises (presses and ups). For some, this may be the lower part of the trajectory of movement in exercises, for some – this may be the final part of the movement. Without any strength coaches, you should be aware of your individual weaknesses in your basic exercises and know how to eliminate them.
After the main exercise (basic bench press / pull), select 2-4 auxiliary exercises, which probably are not much less than your usual bodybuilding program. Regarding approaches and repetitions, limit yourself to a range of only 15-25 repetitions for each exercise using loads that are in the range of 70-80% of your one maximum repetition (which corresponds to a weight with which you can work for 8-10 reps ).
In other words, create a sequence of approaches for each exercise in this form:
- 2 sets of 8, 9 or 10 repetitions
- 3 sets of 8 reps
Auxiliary exercises after basic
5. DO NOT TROUBLE YOURSELF IN APPROACHES BEFORE CANCELLATION
Like a bodybuilder, the notion and even the belief that you should bring every approach to muscle failure is part of your DNA, because the goal of your training for muscle growth is to maximize the destruction of muscle tissue. But this is not so, when training for strength.
“Exercise to failure can look hardcore, but in fact it only delays your progress provided that you focus on developing strength,” said YouTube coach and iSatori-sponsored athlete Nick Wright.
To emphasize her thought, Wright likes to think of the body as a car. “The more you increase the number of revolutions per minute, the harder the engine works,” he says. “A very hard training is how to squeeze out very high speed from your engine. The engine will remain safe, but it exercises tremendous pressure on each mechanical component. Working in training to failure and more – this is how to increase your speed to the critical maximum level – redline. It’s just a dangerous zone. Your central nervous system (CNS) adapts to the pains (wears) and failures, and you will notice how light weight will begin to be felt much harder for you. ”
Craig Stevenson, vice president of marketing for iSatori, solves this issue from a scientific point of view. “In most cases, muscles are discarded because of the accumulation of lactic acid salt and hydrogen ions,” he says. “When you develop strength, you need to keep the level of lactic acid low so that each repetition does not affect negatively, which in turn allows you to raise the maximum possible weight in each approach.
Using less and more severe repetitions will control the level of lactic acid and you will be able to continue your pursuit of strength. ”
The key in training for strength development is to keep an extra repetition or two in reserve. The presence of an insurer (a training partner) is always a great idea on hard climbs and pressures, its role should never be to induce you to approach failure or do forced repetitions.
6. YOU NEED TO INCREASE PERIODS OF REST BETWEEN APPROACHES
You probably wondered why power athletes use more periods of time to rest between approaches than bodybuilders. This is primarily because heavier weights require a lot of effort or effort on your energy systems than lighter weights.
In his Encyclopedia of Muscle & Strength, Jim Stoppani, PhD, advises long periods of rest between the approaches of the main exercise. Lifting heavy weights with a low number of repetitions requires energy obtained through anaerobic metabolism, the so-called ATP-PC (adenosine triphosphate-phosphocreatine), “says Stoppani. This metabolic pathway provides an immediate supply of energy that is required to lift a large weight or perform explosive movements for a short period of time. This system requires more than 3 minutes rest for the majority, so that the recovery takes place.
On your basic bench (exercise), rest 3-5 minutes between sets. A longer rest period is used, for example, as the load on the main bench increases with respect to the maximum, for example, when you go from 80% of your one maximum repeat to 90%.
When using light weights on auxiliary exercises, the following intervals of rest are recommended:
7. INTEGRATE THE INTEGRATED BILATERAL FORCE CYCLE IN YOUR TRAINING
It is important to remember that cycles on strength, like this are not static – you should not stick to exactly the same set of exercises with the same number of approaches and repetitions every week. Till. perhaps you are using a weight of about 80% of your one maximal recurrence in the bench press for the first few weeks, you will want to increase to 90% later when the last repetition of your work approach will be given to you too easily. Just make sure to reduce the amount of workout when you start adding more weight. That’s why it’s important to stick to a well-trained workout and carefully take notes, rather than adhere to a random or unsystematic approach.
8. HEAVE AND RAPID AS FOLLOWING FOR THE EXERCISE ON THE DEVELOPMENT OF THE MAXIMUM POWER
Warm up it is a warm-up, right? Not certainly in that way. The warm-up for work on force differs from the warm-up for pure hypertrophy. The goal of the warm-up workout is to make sure that your nervous system is working at full power. You want to gain large, rapidly contracting muscle fibers without accumulating metabolic by-products such as lactate and hydrogen ions.
Your warm-up routine should be the following: the number of repetitions decreases with increasing weight, and so on until you finally reach your target weight for your one maximum repetition. For example, if you plan to press down on the bench for 4 working approaches for working with a weight of 115 kg, you should build your warm-up scheme as follows:
The sample of the warm-up (press 4 working variants of repetitions with weights from 50 to 115 kg)
9. EVERYTHING EAT AND USEFUL USE ADDITIVES
In this case, not the case when you need to think about how to become super-relief and get a relief musculature for bodybuilding. Instead, your focus should be on how best to additionally feed the support of your ever-growing strength. A nutrition system with a high total calorie content, high protein and carbohydrate content will be the best support and, if one might say so, a technique for developing strength.
Nutritional supplements are just as important as protein supplements, such as iSatori hyper-gro is absolutely necessary. Using protein in combination with a protein synthesis enhancer will set you up for success in developing strength.
COLLECT NOW ALL THIS TOGETHER AND DECLINE THE STRENGTHS OF THE DEVELOPMENT OF POWER
Now that you know the basics of strength development, it’s time to put together all the components – the techniques of strength development, so that you can execute and apply them in the gym. Remember, to build each training day around the main bench / lift, i.e. basic exercise – keep the level of workload low enough to compensate for high intensity, and train specifically for strength in order to increase your performance on basic lifts (pressures) for at least two months. After such a cycle of training on strength, you will be set up to gain more total muscle mass of the whole body!
Using deadlift as a basic exercise, here’s an example of a workout to start the road to super strength and super volumes:
Strengthen your training with deadlift using the following scheme:
Warming up (warm-up)
Deadlift – 6 approaches for 15, 8, 1, 4-6, 4-6, 4-6 repetitions
Traction in the frame – 2 sets of 8 reps
Romanian deadlift – 2 sets of 8 reps
Leg extension / bending – 3 sets of 8-10 repetitions
Do an approach of deadlift for one repetition, using a weight a little heavier than working weights of your approaches for 4-6 repetitions. Add 10 kg to your last 2 approaches.
The final repetition of each approach should be very complex, but it is important to remember that when working for development and increasing the strength, approaches should not be brought to a standstill. If the final repetition of the approach is too easy, increase the weight on the subsequent approach, but do not perform more repetitions in the current approach, relative to the amount that is offered in this training. For working approaches of deadlift, use 3-5 minutes rest between approaches. For all other exercises, rest 2-3 minutes.