3 Essential Steps to Build Muscle Strength and Size

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

• Get a good night’s sleep, seven to eight hours each night.
• Do not rework a muscle group until it has the chance to recover for 48 hours.
• Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Your thoughts?

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3 Essential Steps to Build Muscle Strength and Size

Straight Bar Deadlift

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

• Get a good night’s sleep, seven to eight hours each night.
• Do not rework a muscle group until it has the chance to recover for 48 hours.
• Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

These Basic Exercises are Still the Best

Do you want to get stronger and more powerful?  Build more lean muscle mass?  Improve your muscular endurance?  Achieve a better level of overall fitness?

Regardless of your goal, strength training is the way to go, and some of the best exercises are the tried-and-true, old standards, like the Squat, Deadlift, Romanian Deadlift, Bench Press, Row, Shoulder Press, and Pullup.

There are lots of exercise fads, gadgets, and gimmicks on the market, and a seemingly endless array of commercials and infomercials touting them as the “next best thing.”  And, while there is probably some merit to anything that gets people moving, you can’t do better than weight-bearing exercises that engage multiple joints and muscle groups using complex movements.

Squat

You can perform this exercise with dumbbells or a barbell, or using only your own body weight.  Single-leg squats are also an excellent, change-of-pace, variation.

Deadlift

Although this exercise is frequently performed with a barbell, we favor the trap bar.  It allows for safer execution, through better ergonomics, while not sacrificing any of the strength and muscle-building benefit.

Romanian Deadlift (RDL)

One of the best exercise for the muscles of your posterior chain — lower back, glutes, and hamstrings (We also really like the glute-ham raise).  Also try the single-leg RDL.

Bench Press

Perhaps the best upper-body strength and muscle-building exercise.  We also like the dumbbell bench press — done simultaneously, alternating, or iso (single-arm).

Row

The bent-over row, using dumbbells or a barbell, is a great “agonist-antagonist” (opposing muscle group) complement to the bench press.

Shoulder Press

The vertical version of the bench press, this exercise will also engage your core.  All the same variations apply.

Pullup

Wide grip, narrow grip, overhand, or underhand — this exercise will challenge you.  The lat pulldown exercise is a suitable variation if you’re not yet able to perform the pullup.

Get STRONGER, Get FASTER!

Your thoughts?

3 Essential Steps to Build Muscle Strength and Size

Straight Bar Deadlift

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

• Get a good night’s sleep, seven to eight hours each night.
• Do not rework a muscle group until it has the chance to recover for 48 hours.
• Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

Add Isometric Exercises to Your Training Regimen

Want to accelerate your strength and power gains — and add some variation — in the weight room?   Incorporate isometric exercises into your training regimen.

The term “isometric” actually comes from two Greek words meaning “equal measure.”  There are a number of ways to define the word isometric but, basically, an isometric exercise is one in which there is muscle contraction without movement (muscle length does not change during contraction).

Here are some examples of isometric exercises:

• Holding a pushup in the “down” position for some pre-determined period of time (or, as long as possible)
• Holding a squat in the “down” position
• Holding a chinup/pullup in the “up” position

Isometric exercises may also involve a pause (shorter hold) between the eccentric and concentric (up and down, or push and pull) phases of the exercise.  You can increase the intensity level of isometric exercises by adding time to the “hold,” or adding weight to the exercise.

How can athletes benefit from isometric exercises?

Every athlete wants to be able to generate a lot of explosive force.  Isometric exercises, when added to a training regimen, have been shown to help athletes produce more power.

Isometric exercises can help athletes improve their ability to absorb impact and resist force.

Isometric exercises are useful in helping athletes build muscle and joint stability.

Because of the “mental toughness” required to hold an isometric exercise for as long as possible, athletes can learn to improve mental focus and overcome fatigue.

Beginners may benefit from isometric exercises when they are unable to perform an exercise (like a pushup or chinup) with technical correctness through a full range-of-motion.  The strength built, over time, by doing the isometric version of the exercise can improve their ability to perform the traditional exercise.

When performing isometric exercises, athletes should strive for perfect form and posture.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Warm-Up with a Stretch

Most of us grew up being told that we should warm up for physical activity (exercise, sport practice or game) with a stretch.  Pre-activity stretching has been (and still is) a preferred strategy to help athletes get “loose,” strong, and avoid injury.

But the field of exercise science has generated a large body of research providing evidence that disputes that idea.  Instead, researchers have discovered that static stretching can reduce strength and power output, especially in the short-term, resulting in decreasing jumpers’ heights and sprinters’ speeds, without substantially reducing people’s chances of hurting themselves.  And two new studies add to a growing scientific consensus that pre-exercise stretching is generally unnecessary and likely counterproductive.

The impact of this information, especially for competitive athletes, is compelling.  Static stretching reduces strength in the stretched muscles, and the impact increases with the amount of time the stretch is held.  Stretched muscles are, in general, substantially less strong.

Stretched muscles are also less powerful, as measured by the muscle’s ability to produce force during contractions.  Muscle power generally decreases after stretching.

This information has broad implications for competitive athletes, given that static stretching is associated with a significant decrease in explosive muscular performance.  The impact of pre-activity stretching can impair a sprinter’s burst from the starting blocks; a tennis player’s serve; a weightlifter’s Olympic lift; or a basketball player’s attempt at a blocked shot.  Their performance, after warming up with stretching, is likely to be worse than if they hadn’t warmed up at all.

Although this information primarily applies to people participating in events that require strength and explosive power — more so than endurance — research also speaks of static stretching impairing performance in distance running and cycling.

Ultimately, a warm-up should improve performance, not worsen it.  A better choice is to warm-up dynamically, by moving the muscles that will be employed in your workout, practice, or game.  In other words, your warm-up should include movements that reflect the demands of your activity, whether that be physical training or sport participation.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Your Speed and Agility with Jump Training

Research has shown a definitive correlation between jumping ability and running performance, including speed and agility.  Generally, there is a stronger correlation based on the sprint distance.  The contribution of muscle power may be most important in shorter distance sprints (for example, 60, 100, and 200 meters), although middle- and long-distance running performance is positively impacted, as well.  Development of muscle power — via jump training — should be considered as  a component for training for most sports, including both sprinters and middle- and long-distance runners.

Running velocity, including the ability to accelerate, decelerate, and change direction quickly, has been shown to be a function of force and power production.  The high-power output associated with jumping activities has led researchers to determine that jumping tests could be used as a  predictor of running performance.

Force and power are obvious components of running ability.  Maximal squat strength has been significantly correlated to sprint performance.  So, how do you incorporate strength and power training — including jump training — into your strength and conditioning regimen in a relevant way?

Strength Training

Before you start jump training, including plyometrics, you’ve got to be strong.  In order to be safe and effective, high-intensity power training requires adequate strength.  Bilateral, lower-body strength exercises like the squat, deadlift, and Romanian deadlift will help you build a strong foundation.  Unilateral exercises like the stepup and Bulgarian split squat are more functional, requiring strength and stability

Jump Training

Plyometrics are the most effective way to build lower-extremity power.  These exercises, done correctly, are designed to help you generate the greatest possible force in the shortest amount of time.  Jumping rope and jumping jacks are basic plyometric exercises, and a good place to start.  Once proficient at these exercises, you can progress to multiple, continuous box and hurdle jumps.

Get STRONGER, Get FASTER!

Your thoughts?

3 Essential Steps to Build Muscle Strength and Size

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

• Get a good night’s sleep, seven to eight hours each night.
• Do not rework a muscle group until it has the chance to recover for 48 hours.
• Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

These Basic Exercises are Still the Best

Do you want to get stronger and more powerful?  Build more lean muscle mass?  Improve your muscular endurance?  Achieve a better level of overall fitness?

Regardless of your goal, strength training is the way to go, and some of the best exercises are the tried-and-true, old standards, like the Squat, Deadlift, Romanian Deadlift, Bench Press, Row, Shoulder Press, and Pullup.

There are lots of exercise fads, gadgets, and gimmicks on the market, and a seemingly endless array of commercials and infomercials touting them as the “next best thing.”  And, while there is probably some merit to anything that gets people moving, you can’t do better than weight-bearing exercises that engage multiple joints and muscle groups using complex movements.

Squat

You can perform this exercise with dumbbells or a barbell, or using only your own body weight.  Single-leg squats are also an excellent, change-of-pace, variation.

Deadlift

Although this exercise is frequently performed with a barbell, we favor the trap bar.  It allows for safer execution, through better ergonomics, while not sacrificing any of the strength and muscle-building benefit.

Romanian Deadlift (RDL)

One of the best exercise for the muscles of your posterior chain — lower back, glutes, and hamstrings (We also really like the glute-ham raise).  Also try the single-leg RDL.

Bench Press

Perhaps the best upper-body strength and muscle-building exercise.  We also like the dumbbell bench press — done simultaneously, alternating, or iso (single-arm).

Row

The bent-over row, using dumbbells or a barbell, is a great “agonist-antagonist” (opposing muscle group) complement to the bench press.

Shoulder Press

The vertical version of the bench press, this exercise will also engage your core.  All the same variations apply.

Pullup

Wide grip, narrow grip, overhand, or underhand — this exercise will challenge you.  The lat pulldown exercise is a suitable variation if you’re not yet able to perform the pullup.

Get STRONGER, Get FASTER!

Your thoughts?

Add Isometric Exercises to Your Training Regimen

Want to accelerate your strength and power gains — and add some variation — in the weight room?   Incorporate isometric exercises into your training regimen.

The term “isometric” actually comes from two Greek words meaning “equal measure.”  There are a number of ways to define the word isometric but, basically, an isometric exercise is one in which there is muscle contraction without movement (muscle length does not change during contraction).

Here are some examples of isometric exercises:

• Holding a pushup in the “down” position for some pre-determined period of time (or, as long as possible)
• Holding a squat in the “down” position
• Holding a chinup/pullup in the “up” position

Isometric exercises may also involve a pause (shorter hold) between the eccentric and concentric (up and down, or push and pull) phases of the exercise.  You can increase the intensity level of isometric exercises by adding time to the “hold,” or adding weight to the exercise.

How can athletes benefit from isometric exercises?

Every athlete wants to be able to generate a lot of explosive force.  Isometric exercises, when added to a training regimen, have been shown to help athletes produce more power.

Isometric exercises can help athletes improve their ability to absorb impact and resist force.

Isometric exercises are useful in helping athletes build muscle and joint stability.

Because of the “mental toughness” required to hold an isometric exercise for as long as possible, athletes can learn to improve mental focus and overcome fatigue.

Beginners may benefit from isometric exercises when they are unable to perform an exercise (like a pushup or chinup) with technical correctness through a full range-of-motion.  The strength built, over time, by doing the isometric version of the exercise can improve their ability to perform the traditional exercise.

When performing isometric exercises, athletes should strive for perfect form and posture.

Get STRONGER, Get FASTER!

Your thoughts?