Essentials to Building Optimal Strength and Muscle Mass

Essentials to Building Optimal Strength and Muscle Mass

Weight training, or resistance training, can be used for different purposes which can include improvements in strength, muscle mass, and endurance.

Depending on your weight training goals you will need to take the most effective approach to attain your desired results.

Generally, people would like to achieve strength and muscle mass improvements, but are not sure how to attain results or may take ineffective steps with little to no results.

First, it is important to set firm training goals and be dedicated and motivated to making changes to your lifestyle to achieve optimal results.

It is imperative that from the beginning you use proven effective weight training principles that will help you avoid wasted time and actually put your effort to achievable long lasting results.

Your weight training goals, whether to achieve strength, muscle mass, or endurance must also reflect a consistent nutritional and exercise plan that will keep you on track and allow you to attain optimal results.

Don’t underestimate the importance of planning your exercise goals since without goals you will lack a focused direction to weight training.

Let’s look at three possible weight training goals such as strength, muscle mass, and endurance and how you can achieve optimal results for each.

Basics to Building Strength

The main effect of training for strength is to develop muscular and neural adaptations, which leads to neuromuscular improvements.

To achieve improvements in your strength you must use maximal effort which may include varying the exercises performed, the training volume, and the intensity.

By considering several methods of training and varying training factors you will provide your body with necessary adaptations for developing muscular strength.

Training for strength at maximal levels will also stimulate muscle hypertrophy because you will also be training with repeated below maximal effort.

You may train with lifts near your one repetition max (1RM) and then complete repeated sessions below maximal effort.

Nevertheless, you will achieve better and long lasting results by using proper timing for exercises and using proper load over a period of time.

Usually your goal is not to maintain your current strength but to make improvements and get stronger, which is why variation and proper timing in weight training are important.

To achieve optimal results from strength training you will need to make changes to your training variable such as load, intensity, exercise order, and types of exercises performed.

For example, getting stronger in the Bench Press requires you to effectively train your muscles by completing variations of the Flat and Inclined Barbell Bench Press.

After the first phase of training your chest with the barbell you will also need to train using Dumbbell Bench Press exercises.

Normally, by training for strength you will induce muscle hypertrophy because you will start to train with about 60% of your one repetition max (1RM).

To attain maximal strength you will need to improve your neuromuscular coordination which involves engaging in high intensity training.

Optimal strength training stimulates muscle hypertrophy by the use of repeated submaximal effort, yet you must also vary your training load and regularly change exercises performed.

Basics to Building Muscle Mass

When you train for muscle hypertrophy your goal may be to achieve gains in muscle mass, yet you will also achieve improvements in your strength.

The main purpose for muscular hypertrophy is to train at maximal levels for breakdown of muscle protein which stimulates muscle growth during rest.

Maximal muscle protein is broken down (through metabolism) when you use a load that is between 8-12 repetitions.

For strength training you emphasize neuronal adaptation, so your rest interval is between 3 to 5 minutes.

To achieve maximal muscle hypertrophy your rest intervals are between 1 to 2 minutes since you are emphasizing muscular adaptation.

One method to achieve optimal muscle mass through muscle hypertrophy is to use split training.

For you weight training you will work out 2 to 3 muscle groups for body part during one session.

For the following workout session you would train 2 to 3 different muscle groups.

For example, on the first day of training you would exercise your arms and shoulders, the next day your legs, and the following day you would exercise your back and chest.

Split training is mostly used for developing muscle growth and not strength improvements.

For each training session you exhaust muscle groups trained and allow about 2-3 days for recovery which is when muscle growth actually occurs.

For each muscle group you usually select about 3 to 5 exercises and you can vary the sequence.

Basics to Endurance

Your endurance is based on your ability to withstand fatigue over some period of time.

Your muscular endurance can be determined by the number of exercise repetitions you can perform until you reach failure.

When considering your absolute endurance your muscle mass and strength may not provide a direct influence on your muscular endurance.

If you can complete 3 to 4 sets with your desired load, but have trouble completing another set you may want to train for endurance.

Circuit training is an effective way to build your muscular endurance and involves performing several exercises within a certain time frame.

In circuit training you may use a variation of exercise machines, free weights, and body weight exercise and may also include stretching exercises.

Training stations exercise different muscle groups and your goal is to move quickly from one station to another with short resting intervals.

Generally, circuit training will involve using resistance between 50 to 70% your 1RM, 15 repetitions, 30 second rest intervals, and a total duration of 30 minutes.

Achieving optimal strength, muscle mass, or endurance can be one of your primary goals for weight training, but it does require your time, effort, and dedication.

Improvements in your strength, muscle mass, or endurance does require you make smart training choices will also need to have a diet based on nutritious healthy food.

References:

Original article and pictures take brainihabit.com site