Build More Muscle Faster With Focused Strength Training

Many people get into bodybuilding with a wrong mentality from the onset

. What most people don't realize is that to gain strength in your muscles you just have to train and train hard at that.

The greater the increase in strength the greater the increase in muscle mass. If you are continually in the process of introducing your body to heavier weights you will find out that the body will adapt to this stress and then try to increase its strength so as to cope with the demands that you are exerting on it.

The problem with the many training programs and strategies that are currently available in bodybuilding circles is that the techniques and terminologies that are used are at times very complicated and easy to adopt. Bodybuilding cannot be compared to the more difficult subjects such as nuclear science or rocket science. It is quite straightforward if you know what you are doing. In what ways can people train to increase their strength? How are people supposed to train in order to gain strength?

In a training program there are three individual stages of training or training phases if you would like to call them that. The first phase is referred to as the phosphate phase. In the phosphate phase there is a very little build up of lactic acid in the muscles. This is the most productive stage of your training program. It is where the muscles twitch most which is a good sign of progress. It is akin to running the 100m sprint since it lasts for about the first 15 seconds.

The second phase in training is the lactate phase. This stage lasts for about 20-120 seconds. In this phase the muscles accumulate lots of lactic acid which is felt by the athlete in the form of a burning sensation. The lactate phase has a reduced twitching of the muscles and is therefore very suitable for those who are intent on endurance training. There is a reduced activation of the muscles and the corresponding anaerobic activity is quite certainly muted in comparison with the first phase.

The third phase goes beyond the 5 minute mark. This phase is for those who are intent on maximizing their endurance levels and the level of anaerobic conditioning. This training phase is suitable for those who are training for long and grueling activities such as the long distance runners or marathoners.

With this background information you will be able to comprehend the fact that for muscle mass gain all that you have to do is to maximize on explosive training rather than long workouts.

You will not benefit by training the muscles for more than 20 seconds at a go. The accumulation of lactic acid will be counterproductive in that the muscles will start conditioning themselves for endurance purposes. To facilitate this type of training it is then advisable to have sets of not more than 12 reps. You can then rest and continue with similar sets.

by: Dane Fletcher

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