Build Your Strength

A brief guide to strength training

There are many reasons why people using resistance training in their exercise programme.. The two reasons being to look better, to add weight, increase their athletic performance and to increase strength.

Here we will concentrate on techniques and tips to increase our strength. Information includes repetition ranges, equipment, online videos and more.

1. Know your numbers

To achieve the best gains in strength we should workout using 70 - 85% of our 1 Rep Max (see related info for an explanation of the 1 Rep principle).

To improve our strength we need to work within a desirable sets and reps range when training, work each muscle group twice per week.

Goal	Sets *	Repetitions	Rest
Power	3 - 5	1 - 3	1 - 5 min
Strength	3 - 5	4 - 8	3 - 5 min
Muscle size	4 - 8	8 - 15	90 - 180 sec
Endurance	4 - 8	15 - 25 +	30 - 60 sec

* Total number on one muscle group during a single work out

2. Equip yourself

To really attack your muscles, work them hard and reap the best rewards, you may need to join a gym or well equipped health club. It may not be possible for you to find sufficient resistance any other way.

3. Find a training partner

One of the most valuable assets to have if you wish to increase your strength is a training partner. Their role in your training is the same as your role in theirs.

• Assist each other via verbal / nonverbal encouragement
• Push each other beyond your normal capabilities
• Create a sense of healthy competition - be careful. Don't lift beyond your limits though!
• Assist at the point of momentary muscle failure - when you can't lift without a little help.

4. Keep a training log

A training log allows you to record all your lifts, the weights used, the sets and reps achieved and how you felt on a particular day.

This invaluable information means that your training becomes a little bit more than hit and miss - it becomes scientific.