How do I get strength training?
It is probably the question most often encountered when dealing with strength training. And I’m sorry to say I don’t have the perfect answer to this question.
It depends on how you like to train and what results you hope for. I can give you some guidelines, but there is only one who knows what is best for you: YOU!
Making a strength training program may seem daunting, but it is actually really fun when you have the basics.
First of all, how do you train today?Does it work? Does it make you stronger and healthier? If the answer is yes, then finally know! However, if you are a beginner, or do you want to do things a little better, then it is good to know all the elements of a strength training program – so you can make one for yourself.
Let’s get started.
Where are you today?
How much time can you devote to training?
If you have an hour of strength training every day, then it’s great. If you have a wife, three children and full-time work, then you may only have time to train 30 minutes every other day. It’s also just fine. No matter how much time you have, building an effective training program is crucial. Why work out 2 hours in the gym when you can reach the same in 30 minutes?
Which strength training exercises should I choose?
Keep it simple, stupid.
Unless you are hoping to look like a bodybuilder, I recommend you train your entire body every time you are in the full body workout. Try if you can’t reach the center two or three times a week. You should strive to create a program that has at least one exercise for your quads (front of legs), buttocks and hamstrings (the back of the legs), your “push” muscles, your “pull” muscles and your core. Yes, it actually means you can do a fullbody program with just 4 exercises. Is it effective enough?
Quads: Squats and lunges.
Lower back and hamstrings: Death lift, good mornings, hip raises.
Push (chest, shoulder and triceps): Dumbbell press, bench press, elbows and dips.
pull (back and biceps): Chin ups, rows and pull-to-chest.
Core (stomach and lower back): The plank, hanging play raises, crunches, maintain climbers and belly bends
How many sets should I make?
Without including a heating set or two, I would recommend that you make between 3-5 sets per exercise.
I would recommend that you make between 15-25 sets in each workout (5 or 6 exercises with 4 sets is a good start). More than 25 sets can either be an overkill (harm more than it benefits) or be a sign that you are not pushing yourself hard enough.
How many repetitions should I make?
A good thumb rule of thumb says that if you want to be strong then work out with heavy weight while you need to exercise with lighter weights if you want to be big and buff.
The most normal is to train between 8-15 repetitions in each set. If you can make more than 15 repetitions, then the exercise is too easy for you. Put some more emphasis on or choose another exercise.
Why does the number of repetitions mean so much?
Set of 1-5 repetitions builds super dense muscles and raw strength (also called myofibrillar hypertrophy)
Set of 6-12 repetitions builds up both muscular strength and muscular endurance.
Set of 12+ repeats builds muscular endurance and mass (this is called sarcoplasmic hypertrophy)
By strength training in all these areas, you build well-balanced and neat muscles – full of endurance, explosive power and strength.
How long should pause be between each set?
If you exercise with heavy weights, then you have to stay longer than if you are using light weights. This is due to, among other things, that you must be completely clear in the head, as incorrect (or wasteful) technique can mean bad damage.
1-3 repetitions: Rest for 3 to 5 min
4-7 repetitions: Rest for 2-3 minutes
8-12 repetitions: Rest for 1 to 2 min
13+ repetitions: Rest for 1 min
Keep in mind that this is only a rule of thumb. If you do not feel ready to move on to the next exercise, then extend the break. If your strength training program contains isolated exercises that only activate one smaller muscle, then you may well make the break even shorter than stated, provided your goal is muscle growth.
How long do I need strength training?
40 minutes to an hour.
If you make 15-25 sets then you should be able to finish your workout within 40-45 min. Supplement now 5-10 min of heating and extension subsequently, so the training can well pull out a little. If you can work out for over an hour and you do not feel completely exhausted, you simply do not push yourself hard enough!
Summary
Okay, I can see that this is a ridiculous amount of information, but they are all very important elements. Let’s break it down into small chunks:
ALWAYS warm up – 5-10 minutes – on a bike, rowing machine, skipping peat, running or the like.
Select a strength training exercise for each major muscle group – quads, buttocks and hoarding, push, pull and core.
Make 3-5 sets of each strength training exercise
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