Strength training routine is when exercises are performed with resistance, to build muscle mass and strength. To cite an example, the most common form of strength training is weight lifting. This can include free weights, machines, elastic bands, body weight, etc. While strength training, the person doing it, also loses weight. This is because a muscle tissue is a highly metabolic active tissue in the body, which burns a considerable amount of calories. This implies that whenever one adds extra solid muscles to his body with the help of strength training, he burns added calories every day. Thus, by following strength training exercise routine, body can be turned into a fat burning, muscle building machine. To know more, read on.
Intensity of Exercise
According to this principle, the intensity of exercise determines your strength. That means that the greater the intensity of the exercise, greater the strength. High intensity means working on each muscle till the point of fatigue, wherein no more repetitions are possible. Each muscle should be stressed with a workload beyond its current capacity, to enhance muscular growth.
For more strength, more workouts should be done. Every time, the weight and the repetitions should be increased, to stress the muscle constantly. Every time the targeted amount of repetitions is achieved, they should be increased the next time over a considerable period of time.
Number of Sets
For gaining strength, one set should be performed to the point of fatigue. This is considered more effective as compared to multiple sets. For effective results, they should be done with adequate intensity. To prevent any injury, thorough warm up should be done.
Number of Repetitions
To increase the growth and strength of the muscles they should be worked upon for a certain period of time. A rough estimate has been given below for healthy adults:
- 90 to 120 seconds for the gluts (butt)
- 60 to 90 seconds for the rest of the lower body
- 40 to 70 seconds for the upper torso
Proper Lifting Technique
While exercising, follow slow and controlled movements. Never jerk the weight and take considerable time to complete the full motion. Pause for a while at the starting and ending positions, while carrying weight.
A strength training routine includes just seven exercises. The primary muscle groups which should be targeted are the gluts, hips, quads, hamstrings, calves, biceps, triceps, abdominals and lower back. The shoulder joint can be worked with two exercises each for the chest, the lats and the deltoids.
Strength training includes intense exercise, teamed with proper amount of rest. During workouts, the muscle tissue is broken down. It is the rebuilding of the tissue which makes it strong. This takes about 48 to 72 hours.