You started lifting weights and adding as much weight to the bar as possible; what is next? Do you keep adding weight each week forever? Strength training is unlike other forms of exercise; not all programs are created equal.
If you are looking to take your strength training to new rights, there are critical components of any effective program that you may need to add to your workout.
Let’s jump right into this article; here are four components of strength training your program needs.
#1 - You Need the Right Amount of Frequency and Intensity
To make consistent progress, you must exercise regularly and push yourself to the limit. If you don’t challenge your muscles enough, you won’t see any growth.
Strength training should be performed three to four times per week, with the option of adding a fourth day when you have more time. There are times when you can move to a 5-6 day program; however, generally, strength programs tend to be four days a week to allow maximal recovery.
While there are many ways to structure a three-day-a-week program, a starting point is to choose to do three full-body workouts or one full-body workout with one upper-body and one lower-body day per week. When planning a four-day-a-week program, performing a Push/Pull (upper body) and leg day (lower body) twice a week each is common for programs.
There are various benefits to performing a full-body workout every session, depending on your fitness goals. For example, running a body part split may be more beneficial for those looking to maintain their current fitness level.
Splitting your workout into muscle groups allows you to give your muscles more time to recover before training them again. This can lead to faster power and strength gains over time.
#2 - Hit Every Muscle Group
It is crucial to train all of your muscles to have a healthy and aesthetically pleasing physique. If you neglect certain groups, you will develop severe strength imbalances that will limit your overall strength. Strength routines can seem simple — you pull things to you, push something away from you, squat, and hip-hinge.
Squats are a great way to build muscle and strength, but they work your quadriceps primarily. Other beneficial exercises would be hinge exercises, such as deadlifts, which recruit the hamstrings more.
Building a solid strength base is essential for success in any physical activity. Rowing, squatting, and hip-hinging are all great exercises to begin with. However, you can also add other movements that are light enough to provide benefits still but offer more variety. Two to three different movements that you can use lighter loads should also be added to your routine.
#3 - You Need to Progressively Overload
It is essential to overload your training progressively to achieve maximal progress in your physical activity or nutrition goals. To overload, you need to train with one or more workout variables. These include the weight you lift, exercise variations, volume, and training intensity.
If you find that the weight you’re benching feels lighter than usual, there are a few things you can do to increase the intensity of your workout. You can add weight, add reps, or try a different variation.
Small increases in weight and changes in your routine will help you progress. Resist piling on more sets and reps, and focus on increasing the quality of each rep.
#4 - You Need to Train Your Core
There is no one-size-fits-all approach to core training, as the type of lift and the amount of weight used will vary depending on your fitness level and goals. Rather than relying exclusively on compound lifts, it’s important to mix in some core work with other types of exercises to get the most out of your workouts.
Direct ab work can be effective for toning your midsection, but it has some drawbacks. Many people try to achieve a six-pack without understanding how their midsection works, which causes problems.
Some exercises that can help you achieve your goals of getting stronger and having a better physique are bread-and-butter exercises. These types of exercises work the basic muscles in your body, which will help you build muscle and strength.
The ab training won’t help you get a six-pack in two weeks, but it can help you improve your performance and overall health. Additionally, if you don’t know how to activate your abs properly, you may not be able to progress on your big compound lifts.
Instead of crunches and sit-ups, try exercises that force your core to remain rigid. These include planks and plank variations, weighted carries, and twisting core work like wood choppers. Save your abdominal work for the end of your workout so you can have the strongest core possible to help produce more power from your legs.
One’s core strength can be a major determinant of how much weight one can lift.
Wrapping It Up
The best way to achieve your goals is to choose the right program. There are many different programs available, and it can be difficult to decide which one is the best for you. You should consider your goals, your skills, and your budget when choosing a program.
There are a variety of different workout variables that can help you achieve different goals, such as how frequently you train and how much strength development you accomplish.