What if I told you only have a limited amount of energy (readily available) per strength training session, would you believe me? Well the latest scientific data and blood tests on individuals under strict gym conditions have revealed that blood sugar levels drop dramatically after only 20 to 30 minutes during a high intensity strength training session.
So you see you only have a short period of time to complete your strength training, so exercise selection is crucial for proper results.
One way around this is to use compound multi-joint movements as these offer the most beneficial muscle stimulation needed for lean muscle growth and metabolism improvement in the shortest period of time. In other words, we can train many muscles simultaneously and use our energy more efficiently.
Compound exercises are much more functional and superior to isolation exercises and promote natural movement of your joints. Heavier loads can also be lifted using these exercises. Some benefits are:
. More functional
. Higher muscle activation
. Higher hormonal release
. Less stress on joints.
Examples of compound multi-joint movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what most people are capable of during a high intensity strength-training workout.
All the main muscle groups are thoroughly exercised with these exercises and they have an overall growth effect on the body as a whole i.e. a total body workout.
After rest and recuperation is allowed to take place and at the next exercise session if you can push out a few more reps then you will have become stronger, thus allowing for more muscle growth. i.e. more lean muscle and a higher metabolism.
It only takes one of these workouts to target the entire major support muscles of the body. Exercises should be chosen from the more complex and challenging to the less complex and challenging. Remember, as you get stronger in your upper body exercises i.e. Dips, Bench Press and Lat Pull downs, you will also add size to your upper arms as well as to your shoulders.
There is no need to train the arms and shoulders with isolation exercises.
Did you know that current research shows that performing one set per exercise is as beneficial as multiple set workouts!!
If you think that volume training (multiple sets) is more effective then you're wrong!
The latest research shows that single set training is as beneficial as multiple set training. Also by performing the one set decreases the chances of over training and saves valuable energy for other exercises required during that particular workout.
So all you need to do is ONE SET only of each strength training exercise, this is accomplished by performing as many repetitions as you possibly can. Single sets are just as effective as multiple sets in increasing strength, muscle size and power.
After performing one complete set to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise. If you're able to generate the same force and intensity for this second set then it is pretty obvious that not enough effort has been put into the first set.
If you give each set per exercise 100% effort (e.g. you cannot move the bar after the last rep) then there will be no more requirement for further muscle stimulation on that specific exercise.
Multiple Sets can be used in the following circumstances.
. The initial stages of learning a new exercise.
. During rehabilitation
Remember it is the intensity that is important, not the volume when it comes to gains in strength. One warm up set of 50% of maximal weight can be done for 5-10 repetitions to oil the joints for the big work set that is to follow. After completing a set and when your breathing has returned to normal proceed to the next exercise. There is no time limit here just what you feel comfortable with, be it 3 or 5 minutes etc.
Make no mistake about it put what you have leaned here to practice and you will start to finally make those long awaited gains you have been after.
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Hockey Training
By: Reid | 08-07-2008
Hi,
I play hockey on the Maine Select team and have been convinced to start training at the gym. I have been told to do high reps, and lower weights as I am only 5'6 and 120 lbs. I am 15, and have been watched by both junior and prep school teams, so I feel as though I should start getting serious about off-ice training. I was hoping you would be able to help put me on the right path with exercises, plyometrics, etc. Maybe a training regimine.
-RD
P.S. I have a gym membership
Less exotic events?
By: azerty | 28-06-2008
I see lots of denials of exotic events. But what are the changes that this test, or conceivable tests with the collider, could produce something less exotic, akin to a thermo-nuclear reaction?
In what altitude do satellites revolve the earth?
By: Gustur | 28-05-2008
In what altitude do satellites revolve the earth?
Phoenix Lands on Mars North Pole
By: Noah | 26-05-2008
What will the Phoenix discover on Mars do you think?Where can we get the real footage?
NASA announcement discovery space
By: ykiki | 14-05-2008
What's this new discovery of NASA that has everyone so excited?Did the discover Rama?How long has it been since the lat time they announced a discovery?
Budding or Deciduous Universe?
By: finesight | 24-04-2008
I seem to have a sense of proportion. Earth is so small, some us can not be sure that we are not directly repeating large, planet sized "aliens", verbatim, living in their exhaust trail! Coming fromm a sense of lidded or bloomed universes, I am beginning to see the whole as if a large tree with the destruction/ creation of each universe as if the budding, nutting, or fall of leaves and seeds of a totally different life form to human shape. Large creatures vising us might be also the radio extension of a planets' consciousness. So it is hard to tell what communication is happening (or relative to what force) when we are very tiny. I feel that no species, large or microscopic, is without the cellular intelligence that allows it to survive, adapt, perceive and to make innovations as well as judgements. But I would like to add that a prof who has spent a great deal of time in meditation should not be treated to such adolescent rudeness as in the former letters, posted here. If he has a sense of humour, he might be speaking for some great creation, and looking at you!!!
Q&A Powered by:
Latest Muscle Building Articles
What Muscle Building Diets Should Be Made Of
By: Cliff Baker | 25/07/2008
Many people make the mistake of eating less when undergoing rigorous muscle building regimens. Think about it: You're trying to gain muscle. If you skimp on food, you will miss out on important nutrients necessary for muscle growth. The best muscle building diets involve as many as six small meals a day, since this setup burns more of the bad stuff away while keeping more of the good stuff in.
Building Muscle Size Quickly
By: Charles Nash | 25/07/2008
There are many methods of building muscle size quickly. Surprisingly, with the amount of people out there looking to gain muscle, the methods are not very popular.
The Fastest Way to Build Lean Muscle
By: Charles Nash | 25/07/2008
I wanted to take the time to tell you the fastest way to build lean muscle. A lot of people want to put on muscle and currency trying to achieve it right now.
Fast Muscle Growth Advice
By: Charles Nash | 25/07/2008
I'm going to give you some fast muscle growth advice. A sad part about the people that work on their body for muscle growth and even fat loss, is that they don't have the slightest clue on how to do this properly.
Prevent Carpal and Cubital Tunnel Syndrome with Grip Training
By: Dave Lemanczyk | 24/07/2008
The only effective method of preventing Carpal and Cubital Tunnel Syndrome is to balance the muscular tissues of the lower arms. The extensor muscles are often tremendously weaker than that of the flexors. In order to improve function and durability, overall balance must be acheived.
Discover How to Build Big Muscles Fast
By: Jerold Smith | 24/07/2008
Are you having difficulty building muscles and gaining weight time after time again? Or did you experience a sudden stop of muscle growth as compared to when you first started body building?
Muscle Building Workout Programs
By: Charles Nash | 23/07/2008
Competitive eating is one of the fastest growing new sports in the world North America. Just a few years ago it would of been just small events in towns all over America, that barely had enough money to get by. Today, it has grown to the point that it has made it onto television and thus, a new breed of athletes. If you're like me, you're always up for a new challenge and eating is something that I'm good at already. Don't let that confuse you. This is a tough sport that you just can't walk into
Why You Should Be Using a Weight Training Journal
By: Steven Walters | 23/07/2008
Most of us don't like going to extra trouble if it's not necessary. After reading this you'll know why training journals are necessary.
More from Gary Matthews
Why Aren't you Using the Right Number of Repetitions in the Gym
By: Gary Matthews | 26/04/2007 | Muscle Building
Firstly lets look at how to perform repetitions correctly and then we will look at how to cycle them correctly. A full range repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk it bounce or swing it to get it to the top of the movement, it is too heavy and your form will be compromised.
Catapult your Muscle Gains With Partial Reps and Isometric Contraction
By: Gary Matthews | 25/04/2007 | Muscle Building
Lets face it Partial range repetitions can be far more effective than full-range reps for building strength and muscle in as short a time as possible.
8 Ways to General Health and Fitness
By: Gary Matthews | 23/04/2007 | Fitness
It never fails but as soon as I wrote all my Weight Loss, Weight Gain, Fitness and Nutrition type of tips I had a few left over that couldn't really be placed into these categories. But as you will see they are right on the money for your general health and fitness and can be used in your everyday activities.
Untold Nutritional Secrets
By: Gary Matthews | 19/04/2007 | Nutrition
A good understanding of nutrition and how to use the information will be extremely rewarding for anyone. We can all prevent disease and fight infection utilizing a powerful medicine 'Food' Using nutrition and supplementing your diet is the key to fat loss and muscle gain. Have a look at these Nutritional Secrets and discover how to stay disease free, feel great, look good and live longer.
Tips on Health
By: Gary Matthews | 17/04/2007 | Health
What if I told you that our health is the most important asset we have. Would you believe me? Why is it today that everybody seems to be plagued with bad health. You can make a stand and try incorporating these health tips into your everyday life and see if they make a difference to your total health.
The Untold Secrets to Improving your Fitness
By: Gary Matthews | 16/04/2007 | Fitness
You might disagree with me on this but please hear me out "The best and the only exercise program for you is the one you will do!!" The next time you start an exercise program or eating plan take note of the following guidelines and if they don't stack up don't put yourself through the hassle.
Strength Training: 10 Things you Must Know
By: Gary Matthews | 14/04/2007 | Muscle Building
Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:
More Tips to Improve your Weight Loss
By: Gary Matthews | 13/04/2007 | Weight Loss
If you are like me you are probably totally sick of dieting because every time you stop the weight comes flooding back on and you just cant stop it! I have put together 10 more weight loss tips to try and sway you away from the dieting run around and to try and put you on a more steady and healthy course of weight loss.
Sports and Fitness 
