Strength Training Program and System

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 building 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 method.

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 1/2 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 program.

This is a program for those of you who are interested in the training style seen in our demonstrational video, which is linked below. www.youtube.com www.humanmetamorphosis.com
Video Rating: 4 / 5

Find More Strength Training Programs Articles