Strength Training Programs

Strength Training Programs

Strength Training Program & Strength Training System

By: FitNRG.net

For every effective strength training program, you need to first take measurements, and track your progress throughout the strength training system. If you did not, how would you know if you have progressed, and what you need to do for the next Workout to consistently overload your muscles for strength development and muscle growth?

For the typical strength training program, you should follow either a 4 day or 5 day split.  I have done 4 and 5 day splits, and rotate between them, but generally, I like to follow a 5 day split strength training system. Here’s what the 5 day split looks like:

• Monday: Legs
• Tuesday: Chest
• Wednesday: Back
• Thursday: Shoulders
• Friday: Arms

The rule of thumb I follow is to start off the week fresh with the largest muscle groups first, which is why I usually start of with legs and chest on Mondays and Tuesdays.

Strength Training Program – How to Build Strength?

A good strength training program will focus on compound Exercises, power lifting exercises, combined with heavy loads and low amount of reps performed. The only way to stimulate strength development and muscle growth is to continually overload your muscles.

Each training session should involve 8 to 10 sets per muscle group – that is it. It may not sound like a lot, but if you’re using heavy Weights, that’s all you’ll need, and that’s all you’ll be able to perform. A typical workout might look like this, using chest day as an example:

• Warmup
• Exercise 1: Flat Bench Press 3 sets X 4 to 6reps
• Exercise 2: Incline Bench Press 3 sets X 4 to 6 reps
• Exercise 3: Weighted dips 3 sets to failure

You can substitute any number of compound exercises in there for Chest Workout, such as dumbbell press, decline bench press, and incline dumbbell presses.

One of the most effective and efficient ways of developing true strength is using the Static Contraction Training. A strength training system developed by famous author Pete Sisco that focuses on delivering ultra high intensity to provide the maximum overload on your muscles in the shortest amount of time. Using his methods, seasoned Weight lifters have made exceptional strength gains including 51% average increase in static strength and 27% increase in one rep max. When was the last time you’ve experienced such explosive gains in strength?

In addition to the aforementioned strength gains, the seasoned lifters also gained an average of 9 pounds of lean muscle mass, with ½ inch gains in biceps, 1 inches gains on chest, and 1.2 inch gains on shoulders. Does your strength training measure up to these kinds of accomplishments? If not, then it’s time you take a look at the Static Training strength training program.

About the Author

Dramatically increase your strength and muscle growth using Static Contraction Training and the Maximum Strength Workout, and discover the method behind real strength gains.

Strength Training Program For Women? [weight loss?] PLEASE HELP!?

Im on a diet and im doing cardio, now i just need to add in strength training for Weight Loss, i want to lose the stomach fat and the thigh fat, can anyone make me a plan for strength training at home or tell me what your doing? Im not in a gym, i do my exercising at home. 3 day or a 4 day plan would be wonderful! Please help! thanks.

It's very hard to Lose Weight in a specific area because like gaining weight, the body just does it wherever it wants to. Diet and exercise are great, but in your case, you want to build muscle which will burn even more fat. I would suggest buying a couple sets of Free Weights (such as two five pounds and two ten pound weights) and then trying some of these exercises:

http://www.strength-training-woman.com/strength-training-exercises.html

There are sections that tell you what muscle group the exercises target, but I would try to work out every muscle group possible. The best thing to do, in my opinion, is to alternate muscle groups on Monday and Wednesday, then Tuesday and Thursday. For example, focus on upper body/arms on MW and on TR focus on lower body/legs. Just pick a few exercises and do those for a couple of weeks and then pick new exercises that work the same muscle groups for the next couple of weeks. That way the body doesn't get used to a certain motion and it will continue to build muscle.

Jon Beason Carolina Panthers Linebacker Strength Training Program - BommaritoPerformance.com

 

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