Yesterday we discussed how volume training plays a role in building muscle mass and today you’ll learn how strength training is just as important to build muscle mass fast.
Without a strength training phase, muscle would grow but never as a result of actual muscle fiber growth – only as a result of intracellular fluids such as creatine phosphate (CP), glycogen, water, etc.
In addition, your muscles would never be as strong as they look due to the fact that strength training phases are designed to teach the nervous system to recruit your fast twitch (white) muscle fibers which are in charge of massive strength.
Therefore, if you’re a struggling hardgainer, I trust you see the importance of incorporating strength training cycles into your muscle mass program for optimal muscle growth.
What are the characteristics of a common strength training workout?
- Rep ranges would be lower and consist of 1-6 reps
- Rest ranges would be longer and consist of 2-10 minutes
- Weight selection would be 80-100% of your 1 rep max
- Volume would be lowered to typically 8-10 total sets
- Lifting speed is far more explosive
- Compound movements are first and only option
- A strength phase could last for 3-12 weeks
Spoken simply, this is the phase you’ll be lifting your heaviest weights ever and you will be getting stronger each and every week. The total focus of a strength training phase is the amount of weight lifted.
In my No Nonsense Muscle Building book, I teach you a unique, and never before seen way, of doing strength training that is completely designed for the struggling hardgainer.
I have you cycle my strength training phase every 3 weeks with my volume training phase for 3 weeks. Here is how your body increases muscle mass in response to a strength training phase:
- Testosterone, one of the most anabolic hormones in your body, levels increase from the longer rest periods and heavier weights.
- Muscle growth accelerates when the actual protein content of the cell increases, as does the thickness of the muscle filaments. As discussed a few posts ago, strength gains come first and muscle growth occurs second.
- From your abilities increased recovery ability from the volume training phase, you are able to increase strength and build muscle mass quicker and will more efficient at repairing it self and getting you ready for another high intensity workout.
Train hard and train even smarter,
Like this article? Please rate and share below!
If you liked this article, you'll LOVE our No Nonsense Newsletter!
Sign up Now and
- Learn how to eat to get Lean and Ripped…
- Learn how to lift to get Bigger and Stronger…
- Learn how to stay motivated to Build Your Dream Body…
- PLUS… 3 exclusive free gifts as a surprise!
Your Information is 100% Secure With Us And Will NEVER Be Shared With Anyone.