Strength Training

It's the number one driver behind great physiques. Consistently getting stronger is the most important thing you need to focus on in your training. If not, you're not moving forward. You must train effectively.

If you're not strength training, you're not improving.

It doesn't matter if you go into the gym and pump out tons of volume with drop sets or super sets. When you begin adding more and more exercises for a particular muscle group, how can you possible continue getting stronger on the rest of them?

Pump training is the most emphasized style of training by bodybuilders and consists of the use of light weights at high volume with short rest periods. This type of training induces Sarcoplasmic Hypertrophy which is basically a fluid that fills up a muscle fiber and is known as Sarcoplasm. It consists of only 25% of a muscle fiber.

Bodybuilders may look bigger, but since Sarcoplasm is not actual muscle fiber, and instead fluid, their muscles are prone to fluctuating on a daily basis. If they didn't work out as often as they do, which is usually 6 days a week, their muscles would start to look soft and flabby.

Despite this flaw of contemporary bodybuilding training, sarcoplasm can still be effectively utilized with the myofibrils; the 75% remaining growth inside a muscle fiber that is induced through lifting heavy weights at low reps with long rest periods. Using both of these aspects in a training program will give your muscles a better chance to become bigger and strong.

So how can you start?

Strip down your training to the most effective exercises

Ideally, you want to work with compound exercises such as the OverHead Press, Incline Bench Press, Flat Bench Press, Pullups, etc. Performing these exercises spark enough androgen receptors that when you feed your body post workout it will have a powerful anabolic effect to its food. That's only if you provide a high enough insulin spike, which is why it's recommended to eat a banana or an electrolyte drink such as gatorade post work out. Yet what these recommendations forget to mention is the need of whole foods to replenish glycogen stores post workout.

I'm rambling on, if you want to read more about post workout nutrition go to my website: Alphasthetics

Muscle is a byproduct of strength

Getting insanely strong on your bench press, weighted pull ups, and overhead press, for example, is going to give your chest, back, and shoulders the development they need to pop out and look awesome.

Combine that with a low body fat and you've cracked the code to building an awe inspiring physique.

To sum it all up

  • Implement a Strength Program
  • Reduce the amount of exercises you perform, to just a few effective ones.
  • Train heavy at the beginning of your workout, and then do 'pump training' at the end.

My next post tomorrow: The top 3 "NOT TO Dos" in Training.

For more specifics, or for those who don't have a workout program nor a proper nutrition program refer to the Alphasthetics’ workout program which is designed to improve strength and power by activating maximum muscle fiber using eight extremely effective ‘dominant’ exercises that ensure hard and conditioned muscle growth.