10 Important clues for successful strength training

In order to achieve maximum training success, strength training must be adapted to the goals of the trainee. To achieve your goal, there are 10 important factors that will make your strength training a success:

1. Choose the right training weight

The weight is one of the most important parameters in strength training. The weight should be chosen so that a maximum of 1-2 more repetitions are possible with the given number of repetitions. In the ideal case the indicated number of repetitions represents the maximum.

Choosing the right training weight

2. Ensures the right number of repetitions

The training result depends on the number of repetitions. Depending on the number of repetitions selected, the appropriate forms of strength training are trained: 15-20 repetitions train strength endurance, a moderate number with approx. 8-12 reps promotes muscle growth and a low number of 1-5 reps predominantly provides the strength increase for the muscle.

Always choose a weight that matches the number of repetitions you’re doing.

Recoveries in strength training

3. Pay attention to the length of breaks and sufficient regeneration

One of the most common mistakes in strength training is not taking breaks. If the break between the individual sets is too short, the next set can not be fully executed due to lack of strength. If the rest is too long, the next set will be ineffective.

In addition, you should never train a muscle group two days in a row. In case of muscle soreness, it is advisable not to use the affected part until it is completely healed. It’s important to always make sure you have enough recovery time between workouts (training days) so you don’t overuse your muscle and avoid injury. If you live according to the motto "more training for the same muscle part provides more muscle and training success", you are unfortunately wrong and even achieve the opposite effect.

Length of pauses in strength training

4. With the deliberate number of sets, brings about complete exhaustion of the muscle

As a beginner, it is advisable to start with 3 sets of 15 WDH. Later on you can increase the number to 4 sets for simple muscle building. If you want to increase your strength, you should train at least 5 times 5 WDH. From the previous points, you can clearly see that there is basically a correlation between the training sets and the number of repetitions.

Exhaustion of the muscle

5. Determine the training frequency based on your current training program and performance level

For those who are new to training, it is advisable not to train more than 3 times a week at first. From approx. After 4-6 months, the body will have become accustomed to the new loads and you will be able to train more than 3 times a week. As already mentioned in point 3, the training frequency also always depends on the required regeneration.

Create a training plan

Experienced people often train in the so-called split. With split training, you don’t load the whole body in one training session, but only individual muscle groups. For example, on three days in a row, the legs and buttocks are trained first, then the chest and triceps, and on the third day, the legs and buttocks. Day back and biceps trained. With this training variant you can train the individual muscle groups even more intensively. In addition, you can thus the specified training break or. Skip regeneration of the whole body of at least one day and instead load another muscle group. If you work according to the split plan, you can train 6 days a week. One day training break should still be scheduled for the body to recover.

6. Pay attention to your technique and posture during the workout

Technique and posture are the be-all and end-all of a successful workout. If you train "wrong" for a long time, you will damage your joints and muscles and cause (serious) injuries and pain. In addition, incorrect execution of the exercise can lead to poorer posture (also in everyday life) of the trainee.
Therefore, the rule is always: first master the technique, then increase the weight. The training weight should be chosen in such a way that a smooth and correct movement is guaranteed.

Basically:
Tighten abdomen, pull in belly button, chest out, shoulders back low and loose, head in extension of spine, legs slightly bent, knees loose (for standing exercises).

Posture during strength training

7. Before strength training: do not forget to warm up

Warm up conscientiously 5 to 20 minutes before strength training. You can do this with endurance machines in the gym (stepper, treadmill, bike), jogging (outdoor), stretching or dance moves according to your taste. It is important that your cardiovascular system is stimulated and the muscles are prepared for the upcoming loads. However, you should not warm up for longer than 20 minutes, as this is already an endurance performance that will tire the body and muscles. This ultimately leads to the fact that you can produce less power during the actual strength training due to the exhaustion and thus achieve lower training successes in the long term.

Warm up before strength training

Before heavy strength exercises in higher weight classes, for example in strength building training (5×5), a so-called special warm-up is useful. Here, the exercise is first performed with several repetitions and light weight to prepare the joint cartilage for the upcoming high load, before you increase the weight strongly.

8. Keep the speed of the movements

Both too fast and too slow movements do not achieve training success. It is more important that the movements are performed evenly and at a moderate pace. If the movements are too fast, the associated momentum does the work, but not the muscles. Especially the eccentric movement (braking muscles) is performed slower and more controlled than the concentric movement (overcoming muscles).

Keep up the speed during strength training

9. The diet

The muscles and the immune system need protein as building material, and sufficient carbohydrates as an energy source for the workout. Muscle cannot grow without a regular and sufficient protein intake (tip: protein shakes, protein bars). The guideline for protein intake should be 2.5 to 3 grams of protein per kilogram of body weight. Besides, it makes sense not to train on an empty stomach. But you should eat bigger meals. Take 2-3 hours before your workout to not limit your workout performance.

10 important clues for successful strength training

10. Don’t forget to breathe

Sounds simple, but is often ignored: Inhale when releasing the weight, exhale when lifting the weight. Correct breathing during workouts leads to higher success and more stamina during each workout set.

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