The purpose of the Muscle & Strength strength-building guide is to provide you with all the tools you need to build strength as quickly as possible. You will learn about popular strength-building workout structures and exercises, how to improve your bench press, squat, and deadlift form, and how to maximize your nutrition and supplementation to reach your goals.
If you need help or clarifications, please feel free to post a question or comment at the end of this guide. You may also post questions in the Muscle mass & Strength forum.
Strength Training vs. Muscle mass Building for the Beginning Lifter
During the initial stages of training, there is very little difference between working out to build strength and working out to build muscle. Both goals will require a substantial addition of strength for key compound exercises such as the bench press, squats, overhead presses and rows, as well as the addition of muscle mass.
While experienced lifters will need to place much of their focus on lower rep training (1-5 reps per set), trainees who are just beginning their journey and looking to build strength should focus on the use of 5-10 rep sets for most compound exercises.
Definitions and Common Terms
The following is a list of common terms found in most strength building articles and workouts, along with definitions.
Intensity
Intensity is often viewed in the context of “high intensity training.” For strength training intensity mean the percentage of your one rep max (1RM) that you are working with for a given exercise .
Volume
Volume can constitute the number of sets per workout, the number of reps for a specific exercise at a given weight, or the total reps multiplied by the weight used.
Periodization
Periodization involves the cycling of intensity and/or training volume through specific cycles to allow for improved recovery and continual gains.
Overtraining
Overtraining can involve taxing a muscle mass, the central nervous system or joints and ligaments beyond their ability to effectively recover.
Deload
A planned period of rest or lighter training to allow the symptoms of fatigue or overtraining to rescind while maintaining your current strength levels.
Max Effort (ME)
Max effort refers to heavy (intense) training days in which a trainee works up to a 5, 3 or one rep max for a specific movement. ME days can be considered maximal load training days.
Dynamic Effort (DE)
Dynamic effort training days place the focus on speed work, or performing an exercise with an approximate 50-60% of 1RM for fast/powerful repetitions. Dynamic effort sets are often single reps for the deadlift, 3 reps for bench press, and 2 for squats. DE days can be considered maximal speed training days.
Repetition Effort (RE)
Repetition effort training days focus on the use of higher rep sets, generally in the 6 to 12 rep range. Each set is push near, or to failure. RE days can be considered maximal force training days.
Assistance Exercises
The function of assistance exercises is to target weaknesses and build-up/strengthen key muscle mass groups so that the body as a unit is as strong as possible.
We hope this guide by Fijne Fitness Producten help you in getting one step forward to your fintess carrier.
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