This leads us to the obvious conclusion that even if our only goal is to look better we need to get strong to do that. So if you have been following a traditional muscle building program for awhile it may be time to switch to a more strength-oriented training plan.
The basic principles of designing a program to gain strength are as follows:
Lower repetitions
Low repetitions allow for heavier weights, and heavier weights are what increases strength quick. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, while 4-6 reps will allow you to increase muscle with your strength.
High volume
To make up for the relatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no special number. Anywhere from 5-12 sets of an exercise is the norm. The exact number will depend on the number of reps you're doing, your goals, and your current work capacity.
Long rest intervals
In contrast to bodybuilding, we want to avoid being tired as much as possible when training for pure strength. This means we want near complete recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is typical. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!
High frequency
The more often you do something the better you get at it. For pro strength athletes it is common to train 6 days per week, 2 or 3 times per day! While this isn't practical for most of us, it gives us a hint as to how to build strength fast. The more often you can train (without overtraining) the better.
These are just a few guidelines to help you to get strong. The key to fast strength and muscle gains is hard work mixed with well designed training programs and sound nutritional and supplementation advice.
chances are you've heard much controversy about the role of carbohydrates in a healthy diet. Many are now pointing to carbohydrates instead of fat as the main culprit in obesity.
So what are we as muscle builders supposed to make of all this? With so many trying to lose weight, you are a rare breed if you're trying to gain weight. Still, you still have many things in common with your larger friends. Both groups would want to minimize body fat, regardless of their ultimate goals. My guess is they wouldn't mind replacing some of those flabby pounds with some lean muscle mass, though they're probably not as enthusiastic as you are when it comes to muscle building.
So what should your diet look like if you wish to build muscle and lose fat? Well, I don't pretend to have all the answers when it comes to fat loss, while the subject of building muscle would require a much more thorough discussion to give it justice. Here are some thoughts on the role of carbohydrates in our diets.
I don't believe that the elimination of carbs could possibly be the ideal, since they serve as your body's primary source of fuel. Protein can be used as fuel, of course, but this is inefficient. Besides, you'll need all that protein to build your muscles, remember? You should remove bad carbohydrates but not all carbohydrates. These are high glycemic foods, which means that they turn into glucose quickly, and this in turn will lead to fat storage due to the release of the hormone insulin.
What are these bad foods? Foods made from white flour products and high fructose corn syrup are two examples of bad carbs which will inevitably lead to fat gain. You won't do your muscle any favors with these kinds of foods; instead, they're likely to cause an increase in fat and even increase your risk of diabetes and heart disease. It seems clear as we do more research that these foods should be avoided.
Of course, there is much more to be said on the subject. Remember to follow a complete muscle building program that emphasizes both strength training and a weight gain diet.
Both Tony Schwartz & Jon Cardozo are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.