3 Useful Techniques For Developing Muscle, Strength and Power

3 Useful Techniques For Developing Muscle, Strength and Power By Royce Gardiner

1. On any exercise you are performing, be sure to contract for a 3-4 second count and explode for no more then 1 second. To get a real balance of strength and size do anywhere from 3-5 sets and increase your weight and lower your rep cont with each set.

For example, start your set#1 with 12 reps @ 50% intensity, set#2 10 reps @ 70% intensity, set#3 8reps @ 80% set#4 6 reps @ 85%, etc. You can play around with this to see what gives you the best results.

2. Eat 5-6 meals per day. Ideally to bulk up you want to eat 2g per lb, 3g per lb carbs and 0.5g per lb fat. If you are adding cardio to your workouts, you will want to ensure you are eating higher carbs to ensure adequate glycogen levels.

A usual bulking, strength gaining cycle includes a diet anywhere from 3000-5000 calories depending on your bodyweight and of workouts per week.

If you are training 5 or more times per week you can be more generous in your portions.

3. For the best results try split training. Doing 2 workouts, training 1 muscle group, 1 each session will isolate each muscle group and improve muscular gains and recovery time. If you decide to use this type of training, do not train any longer than 45 minutes each session. And if you add cardio to your workouts you could do 20-minute sessions post workout.

These are just a few strategies to give you 1 plan how to build muscle and add a few variations to give you strength at the same time.

photos taken from here and here.