| A Strength Training Program is Much Different Than A | | | | to perform many sets to get the proper practice. You |
| Bodybuilding Program. | | | | can decide for yourself how many sets you want to |
| In order to setup a proper strength training routine, you | | | | perform, I recommend between 6-10 sets in the major |
| need to understand how a muscle gets stronger. If you | | | | lifts. |
| fail to understand the physiology behind getting | | | | Never Train To Failure if You Want to Gain Strength |
| stronger, you will put together a sub-optimal strength | | | | at a Fast Rate! |
| training program. My goal in this short article is to | | | | Training to failure is definitely a bodybuilding thing. None |
| explain the differences between bodybuilding and | | | | of your sets in your strength training program should |
| gaining strength. | | | | ever be taken to failure. Every time you train to failure |
| How a Bodybuilding Program Works. | | | | you are teaching your nervous system to fail. You will |
| Bodybuilding involves breaking down a muscle. This is | | | | be rewarded with weaker impulses sent to the muscle |
| done by performing reps in the 6-12 range and working | | | | on the next sets you perform. When you train to |
| the muscle to exhaustion. Typically bodybuilders aim | | | | failure you are taking a "few steps back" in your quest |
| for a "burn" and a "pump" in the muscle. They employ | | | | to gaining strength. Obviously forced reps are to be |
| things like forced reps and negatives. If your goal is to | | | | avoided as well. |
| build muscle then you are purposely trying to damage | | | | Schedule Plenty of Rest In Between Sets in Your |
| that muscle group. The idea is that when the muscle | | | | Strength Routine. |
| repairs itself, it will overcompensate and add a little | | | | Bodybuilders strive hard for things like "the pump" and |
| more mass to that muscle group. Over time, these | | | | they are trying to really exhaust their muscles, so they |
| muscle groups will become noticeably larger. A proper | | | | need to keep rest to a minimum. In a strength training |
| strength training program aims for something much | | | | program, you want maximum nerve impulses sent to |
| different. | | | | the muscle each and every rep. In order to insure that |
| How a Strength Program Works. | | | | really strong impulses are generated, you need to rest |
| A good strength training plan should focus on making a | | | | up to 5 minutes in between each set. If you ever play |
| muscle more efficient, not in breaking down a muscle. If | | | | video games it is like waiting for your character's |
| your strength training program is geared toward things | | | | energy to recharge up to 100%. Schedule enough time |
| like the "pump" or the "burn" then you need to change | | | | in your strength workout to rest 3-5 minutes in |
| your approach. Think of bodybuilding as "muscle" | | | | between each set. |
| based and strength training as "nervous system" | | | | You Should Not Be Sore After Performing Your |
| based. In a good strength training program you are | | | | Strength Training Program. |
| trying to train your nervous system to send stronger | | | | Since your strength workout isn't breaking down your |
| impulses to the muscle group being worked. Your | | | | muscles, you should experience very little soreness the |
| strength training program should be based around | | | | days after your workout. Since the muscles don't need |
| performing heavy weights and low repetitions. | | | | to repair themselves, you can work each muscle |
| Heavy Weights Generate Stronger Nerve Impulses to | | | | group more often than if you following a bodybuilding |
| the Muscle Than Light Weights. | | | | routine. A bodybuilder might work each muscle group |
| If you take a 5 pound weight and curl it, you nervous | | | | twice a week, you should be able to work each |
| system barely needs to work to contract your bicep | | | | muscle group 3-4 times per week. If you "practice" |
| muscle. If you take a 40 pound weight and curl it, your | | | | each lift 4 times per week, you should get quicker |
| nervous system needs to work harder. The heavier | | | | results than someone who does it 2 times per week. |
| the weights you chose, the less reps you can perform | | | | Just make sure that you aren't breaking the muscle |
| in a specific lift. That is why an effective strength | | | | down like a bodybuilder. |
| training program is based around lifting heavy weights | | | | A Quick Summary of a Good Strength Training |
| for low reps. | | | | Program |
| How Many Sets and Reps are Optimal in a Good | | | | 1) 3-5 reps per set |
| Strength Program? | | | | 2) 6-10 sets per exercise |
| In order to train your nervous system to become more | | | | 3) 3-5 minutes rest in between sets |
| efficient, you need to train it to fire strong impulses to | | | | 4) Never train to failure |
| the muscle over and over again. You must perform a | | | | 5) Never perform forced reps |
| specific heavy lift enough times for the mind-to-muscle | | | | 6) Practice major lifts 3-4 times per week |
| link to get stronger. Gaining strength is a skill that is | | | | Hopefully this clears up some of the confusion out |
| developed with practice like any other skill, so your | | | | there in setting up an effective strength training |
| strength training program needs to reflect that. Each | | | | program. |
| set you perform should be 2-5 reps, but you will need | | | | |