Gain Incredible Strength In 45 Days!

STRENGTH

                                                  Strength in fitness industry is amount of force you can generate using your muscles.It could vary from person to person but anyone can train it to reach higher levels.That 's where strength training comes into the play.Strength training is methodology of using different resistance and weight exercises to train particular muscle or group of muscle for development of strength and reach further heights.

Barbell Curls

Bicep is one of the most visible and prominent muscle in human body and whenever someone looks for your muscularity, he/she looks for your arm and biceps at most.Biceps strength is also important in major functions of our body and most our of daily routine actions we take physically such as lifting anything, shaving, writing, eating,etc. If your bicep is not strong enough you would get tired in basic life tasks. That is why strengthening your muscles is important for whether you are athlete or not.

Muscles can be trained for three major purposes:

1.Strength (Power)

2.Hypertrophy (Size)

3.Endurance (Stamina)

                                       In this post we are only gonna discuss STRENGTH TRAINING,for getting informed about other types see other posts.

Strength training

Here we are only gonna discuss about pure Power or Strength training of muscles and not of Hypertrophy or Endurance training , for Hypertrophy and Endurance training i have published other blogs.

Biceps Strengthening

Training Regimen

There are only few rules which we have to keep in mind if we wanna train biceps for strength, these are given below:

1.Rep Range.

2.Tempo(speed of movement of each rep).

3.Number of Sets per session.

4.Rest between Sets.

5.Days per week.

6.Types of Exercise.  

1.Rep Range:

                        Rep range defines the type of training and purpose of our training.For strength training the optimum rep range and sweat spot is 5-8 reps.The rep range should not go below 5 reps(as it puts too much toll on nervous system)and don't go beyond 8 reps.Choose a weight with which you can only do 5-8 reps.

2.Tempo:

                  Tempo is the speed of movement with which you do the rep or move the weight along the path of movement.People don't realize the importance of tempo and just focus on reps and sets,while Tempo is as important as rep range and sets.

Tempo of rep

Tempo includes uplifting or working phase called Concentric phase, and the releasing phase called Eccentric phase.

In strength training the Concentric phase is 1 second and Eccentric curl is also 1 second.So the muscle gets attacked in such way that it reacts and gets strong.

 3.Sets per session:

                              In each session the number of sets should lie between 3-9 sets.Minimum 3 sets are enough per session to start gaining strength.If you do 3 sets per session you can do do 3 sessions of each muscle per week.But if you do more sets per session such as 9 sets per session you can do only 2 sessions per week.You have to manage sets in such a way that you do minimum 8 sets per week or at most 20 sets per week.Otherwise it could be under-training(training less than required) or over-training(training more than limits).

4.Rest between Sets:                                      

                                      Rest between Sets for Strength Training is 3-5 min between every set because you need longer rest for muscle to recover from mechanical stress.

5.Days per week:

                                           As discussed number of sets per week should be between 8-20 per week.You can decide number of days yourself by checking limits and potential of body.You will learn it by experience just give it some time.Optimum days of strength training per week are 3 days.

6.Types of exercise:

                                You should focus on compound exercise as they will give you power and muscles work in such a way that it makes a chain for movement or action.So to increase strength you have to work on compound exercise for biceps such as Barbell Curls,Close-Grip Chin-Up,Hammer Rows,etc.

Results:

You will notice significant changes in your Body Strength after 45 Days(6 Weeks).You'll be far stronger and powerful than before.The weight with which you started training will be nothing for you.You will crave for even more strength after that and you can carry on training with increases weight and resistance by adding more weight to your exercises.

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