Opublikowane przez World Class Poland w Tips & tricks, 22.09.2011

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Your workout should be based on the following guidelines.

1. Limited Energy Level

A strength-training program should be short and simple as you only have a limited amount of energy per training session. You should be aiming for is stimulating as many muscle fibres in the shortest period of time available.

2. Progressive Overload

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training. Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength. Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger.

3. Training Frequency

Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars. The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't over train.

4. Over-Compensation

Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. Allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.

5. Exercise selection for intensity

There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements. These particular exercises are far superior to that of isolation exercises (working one muscle group at a time) because you are required to use more muscles from every muscle group.

6. Visualization

Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things. By training your mental state as well as your physical body you can even further progress in muscle growth.