Building Muscle Strength Potential Athletes
“power forward,” “power play,” “power alley.” These terms and others like them are often used by athletes, coaches, sportscasters and fans when discussing athletic performance. Just as often, people who refer to power in sports can’t tell you exactly what it is or how to develop more of it.
“power forward,” “power play,” “power alley.” These terms and others like them are often used by athletes, coaches, sportscasters and fans when discussing athletic performance. Just as often, people who refer to power in sports can’t tell you exactly what it is or how to develop more of it.
“Strength is important, but power is the key to successful performance. Even if you’re strong, you must also be able to apply strength quickly.”
Strength is the ability of a muscle or muscle group to produce force. Power, on the other hand, is the ability of a muscle or muscle group to exert maximum force in the shortest period of time. It is the combination of both strength and speed of movement.
Perhaps a more practical way of describing power is explosiveness. Tiger Woods has an explosive swing off the tee. Average golfers have a swing speed of 50-90 miles per hour. Most professional golfers have a clubhead (swing) velocity in excess of 115 miles per hour. Tiger’s is about 130 mph.
Building Muscle Strength Potential Athletes Amazing Tips
His strength plus speed combine to produce power.
In other sports, a powerful running back is one who explodes through a hole he has strong core and lower body muscles, and he can make those muscles move rapidly to eat up yards and blast through or past defenders. World-class boxers may be strong, but unless they can get off a punch or series of punches in fractions of seconds, they aren’t necessarily powerful. Power is either a prerequisite or an advantage in almost every sport. Cross-country and distance running may be the only exceptions.
You can be strong without being powerful (because you can’t get that strength into motion quickly), but you can’t be powerful without having underlying strength of muscles and muscle groups.
Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for your running legs.
To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish.
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts. This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The same principle holds true for strength and power exercises.
Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran two miles you were sore after, but now it’s just a warm up for your main workout. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements. The same holds true for adapting to lesser amounts of exercise.
The body cannot repair itself without rest and time to recover. Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train the more sleep your body needs, despite the adaptations you have made to said training.
If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance/reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.
The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance. Missed sessions cannot really be made up within the context of a single season. They are lost opportunities for improvement. Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally planned on weekend B (progression & overload). Skipping your Monday swim means your swimming skills and muscles won’t be honed or stressed that day (specificity). Missing a week due to a vacation sets you back more than one week (adaptation and reversibility). Apply these principles to your training to get a better understanding of your body and how to achieve success.
Origins of Power
“Power increases when the muscle produces the same amount of work in a shorter time (running faster, for example) or more work in the same time (for a boxer, getting off more punches per second).”
“The center of all power and strength in the human body originates in the core of the body,” says Ethan Reeve, Head Strength and Conditioning Coach at Wake Forest University. “An athlete is only as strong as his or her weakest link. Athletes who are weak or inflexible in their core will have little chance of maximizing their athletic potential."
“Core is a popular buzzword,” Performance and Core Performance. “Most people think it refers only to your abdominals, and countless books and articles have been written on how to produce six-pack abs. But your core, from a strictly physical standpoint, is much more than just your abs. The core refers to the midsection of the body, from hips to shoulders, and it is the basis for all movement.”
Specificity and Sports Fitness
Specificity refers to the type of changes the body makes in response to sports training. Very simply, what you do is what you get.
When an athlete trains, he or she repeatedly performs activities to prepare for the exact requirements of the sport. In time, the athlete's body becomes better able to meet the demands of the sport as it adapts to the training regimen.
Adaptations to training are most evident in elite athletes. For example, the effects of years of rigorous training clearly distinguish the bodies of distance runners from throwers.
For distance runners, major adaptations from the demands of sustained running include a larger, stronger heart and increased blood vessels to supply oxygen to the specific muscles involved in running. In contrast, adaptations to training for throwers include increased size and thickness of specific muscles of the body that are trained to improve power.
This principle applied to sports fitness training means that the overall energy demands of the sport determine which fitness components (e.g., strength, power, endurance) should be developed so that the requirements of the sport are matched.
For example, basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility.
The Specificity Principle and Sport Skill Learning
Sport skills are unique to each sport. Competitive sports require athletes to command an arsenal of options for executing skills so that they can make split-second adjustments in a variety of competitive situations.
Specificity for learning sport skills involves performing a variety of closely related movements. Rather than practicing and perfecting any single skill or movement only, specificity of skill learning means that athletes must develop variations of skills so that they can quickly adapt to the different conditions they will encounter in game play. See Training Variation
Early in learning, athletes tend to benefit from practicing skills with little variation because they are just beginning to understand what the skill requires. This is called the cognitive or mental stage. However, as learners progress, adding variation to practice better matches the specific demands of competition.
Power Sets For Bodybuilding Tips
Start with a couple of warm up sets. Then selecting a heavy weight that you can only force out about 8 reps. Additional weight can then be added so that your sets become 6, 4, and 3 reps, then couple of sets using only one rep.
The purpose of this kind of training is to teach your muscles to deal with maximum weights, compared to lighter weights, for more reps. Power training is best used for compound exercises, such as Bench Presses, Squats, and Deadlifts.
The Power Training Principles are: Staggered Sets, the Priority Principle, Supersets, The Stripping Method, the Isotension Principle, the Instinctive Principle, Pre-Exhaust Principle, I Go/You Go, the Flushing Method, Multi-Exercise Sets, the “One-and-a-Half” Method, 21s, Progressive Workload, and Ballistic Training.
Power Training Principles For Muscle
A bodybuilder wanting to add quality muscle mass to his frame should incorporate Power Training Principles into his programme. Emphasis on power movements, such as Bench Presses, Squats and Dead lifts in the lower rep ranges, i.e. 1 – 8 reps using the methodology as described above, has demonstrated success in mass building. Try one of the techniques at a time, until you have mastered it. Once you have expanded your training repertoire, you will be fortunate to have a range of power training principles that you can draw upon to enhance your training progress.
Exercises to Increase Power
To increase power, recommends multiple-joint exercises, such as squats. Movement during a squat occurs at the hip, knee and ankle joints, and involves the glutes, quads, hamstrings and calf muscles, among others.
Athletes almost always use several muscles and joints in their sports, and their training should almost always incorporate those muscle groups and joints.
Among the movements involved in improving core power are hip extension, hip flexion, abdominal flexion, back extension, torso rotation, lateral extension and flexion, hip adduction and hip abduction.
“Plyometric training develops functional sport-specific power to help you run faster, jump higher, swing quicker and throw harder,” explains. It bridges the gap between strength and speed. Plyometric exercises use explosive actions that mimic the movement patterns required in game situations.”
Here are 10 examples of exercises to increase power, including some plyometric activities:
Push Up Plyometric Lateral Medicine Ball (for explosive power in the chest and arms)
Crossover Drill - Continuous (for power and range in the torso)
Medicine Ball Overhead Pass – Kneeling (for stability and total body power)
Squat Jump – Non Countermovement (for power in the hips)
Rotational Jumps – 90 Degree (for vertical and rotational power)
Stair Runs – 2 Steps (for speed and power)
Box Hop – Linear (for improved power on take-off and control on landing)
Lunge – Forward Dumbbell (for leg power)
Mini Band Linear Bound (for explosive lower body power)
Arm Action – Standing Long to Short (for increased power and speed generated by arms while running)
The Strength Principle
Above all, strength is a defining factor in the success of many activities. Being able to generate force to move an object is the basis of weight training and the first pillar of power. To increase strength you need to lift heavy and build your base. Stick to six-rep sets (4-5 of them) at 85% or more of your one-rep max (1RM) on major multi-joint movements like the squat and bench press. Do this for four weeks to set the stage for power training. In the power workout—which we give you at the end of our Power Principles series—general strength training (as well as hypertrophy training) is included, though always after power training, as the muscles must be fully rested when training explosively.
Developing power is all about first increasing speed with very light weight before moving to heavier resistance. When doing true speed work, the weight being used should be less then 30% of your 1RM (power training, as you'll learn shortly, is best performed with weights between 30% and 60% of your 1RM). By dropping the load way down, the lifter must focus solely on moving the weight as fast as possible on each rep. The goal is to focus on getting the neurological system to fire faster then it ever has before. This will be a precursor to power training in that it forces you to move fast with minimal resistance before adding weight.
Like strength training, somewhere around six reps per set is ideal, so as to maintain proper lifting technique on each and every rep. You'll rest a minute and a half or so between each of 3-5 sets per exercise. If the weight is sufficiently light and the movement is fast and clean, this type of movement can be done up to twice weekly for each bodypart. Examples of appropriate exercises for doing speed reps will be provided with our Power Play Program at the end of this series.
Principles of Cricket Power
Ground Based Activities. The theory here is that as you play cricket standing up, you should train standing up. This is because running, throwing, playing a shot and bowling are all initiated by applying force against the ground. So it makes sense to drop as many training activities that require you to sit or lie down.
Multiple Joint Actions. Cricket skills require a great deal of coordination. You can train this by picking exercises that use more than one joint. For example, squats require the use of knees, hips, ankles and even shoulders and arms to hold the bar. A leg extension just requires the knees to move.
Three Dimensional Movements. You may have noticed that cricket is played in 3D (no, really it is). This means your training should reflect that by training with free weights where possible because free weight also train you on three planes whereas machines are designed to train only in two (with the cams, seats and pulleys taking the strain from the third).
Train Explosively. Speed and power come from how quickly your muscles can work. Your muscles work faster if they are trained with explosive fast movements rather than slower strength based exercises. This means exercises like the clean and plyometrics are vital to cricketers.
Progressive Overload. To improve you need to keep progressing your workouts. More reps leads to greater muscle endurance and size, more weight leads to greater strength and power. While cricketers shouldn't ignore the former, the latter should be your ultimate goal.
Periodisation. Have a look at my post on planning your year for more on this. For me, a periodised approach is vital to all players.
Split Routine. Splitting your weight training routine over several days (rather than training your whole body every time) gives you time to recover so you can train harder.
Hard-Easy System. This is linked back to periodisation. The concept is simple: You can't train at full effort every time or you will burn out. This means some days training within yourself.
Train Specifically. To get the best out of yourself on the cricket field your training need be as close to the real thing as possible. That means exercises that train your body to be fast and powerful, not long runs (unless you are a distance runner aswell as a cricketer).
Interval Training. Leading on from specific training, your work and rest should simulate the demands of cricket. That means short periods of intense activity followed by long periods of active rest, just like you get when batting, bowling or fielding.
The two main methods of stretching are static. There are ample resources that describe these, so none will be provided here. The following six points simply distill the pertinent points of stretching in a safe and effective manner.
1. Exercises will number from 10-12
2. Frequency of effort will be at least 2 to 3 days per week. Better results will appear with daily stretching taking place.
3. Intensity is not at the pain threshold instead it is to stretch the muscle, and joint to a point of mild discomfort.
4. Duration of holding the stretch will be anywhere from 10 to thirty seconds of static stretching. With PNF stretches the muscle and joint will be contracted for 5-10 seconds with an immediate 10-30 seconds of assisted stretching.
5. Do these 2-6 times for each stretch. The total stretch time will end up about 45-120 seconds for each one chosen for the day’s routine.
6. The total time for each stretching session will be approximately 15-30 minutes.
Light loads and lower intensity reduces training effectiveness
The use of lighter weights and working rep ranges at intensity levels above the 3-5 RM ranges and lower than 90% 1RM reduces the effectiveness of the strength training program for men as well as for women.
Heavy resistance activates the maximum amount of muscle tissue and improves the connective tissues. Without this type of resistance the training is not productive for strength gains. Periodized training schedules either linear or non linear progressions allow for recovery from the heavy sessions and have to be a part of the program.
Nonspecific and specific warm up protocols
A recent presentation made at the national conference in July examined the results of nonspecific and specific warm up protocols. Non specific warm ups such as cycling were compared to specific warm ups of low intensity to a particular movement.
The conclusion of the researchers was the type of warm up method had nor effect on single effort bench presses of 80% 1RM in recreationally trained athletes. This held true for both male and female lifters in the study.
Fatigue comes into the picture in one or more combinations of the following types.
1. Circulatory/respiration systems
2. Body temperature fluctuations
4. Depletion of or blockages of the energy sources, the most powerful being i.e. ATP/CP
5. Psychological issues
Overcoming fatigue both during the session and afterwards is a direct result of using correct recovery methods.
Maximizing strength depends upon the choice of exercises, the exercise order, how many sets and reps, the intensity levels for each exercise, and the work to rest ratio.
This can be a complicated problem especially if you are an experienced lifter. Most new strength athletes will gain on almost any program as the stimulus is new to the body. An experience athlete on the other hand requires specific protocols that address their specific training needs. Periodized training that eliminates the accommodation effect of the same exercises with the same sets and reps is the key to success for these athletes.
Weekly splits in the training sessions are most effective for those who have lifted for more than one year. In some cases multi sessions per day are the most efficient. The training on these days’ centers around the big major muscle lifts such as the military press, the pull down, the bench press, bar bell row, squat and deadlift.
Nutrition strategies to speed up recovery
According to the Gatorade Sports Science Institute applying nutrition strategies will speed up recovery after an exercise session is completed. They provide a chart inthat looks like this:
(g/kg body weight
(% bodyweight lost?
24 hours 8-10 g/kg/day Drink to maintain body weight
4 hours 0.8-1.2 g/kg/hour 150%
2 hours 0.8-1.2 g/kg/hour 150%
Daily training 5-7 g/kg/day Drink to maintain body weight
Chart courtesy of Gatorade
Keeping your fluids up to par is an important measure in building strong muscles.
The magnitude of strength output
Three factors comprise the magnitude of strength output. According to Zatsiorsky these are intermuscular coordination, intramuscular coordination and the degree of the muscle fiber force reaction resulting from the nervous pulse that fires the group of muscle fibers.
The prevention of bone disease
The prevention of bone disease begins at birth and continues throughout our entire life. Optimal bone health at its most basic level demands that attention is paid to the proper levels of calcium and vitamin D intake in the diet along with high impact and load bearing exercise regimens.
Relevancy and Simulation Conditioning for Sports
It is truly amazing to see sport coaches still running all of their athlete’s long distances at a slow pace to ‘condition them.’ This type of training does two things for the explosive thrower or sprint specialist, neither of which is positive: it slows them down and makes them less productive on the field.
In all cases sport relevant training and simulation conditioning are keys to superior results. Exercise selections and conditioning protocols will have a profound affect not only to the body but more realistically on the neuromuscular system. Each movement performed during practice or in competition is processed by the central nervous and the neuromuscular systems.
Once this information has been programmed into the organism it will then be applied to the solution of the motor tasks. Therefore the explosive athletes who are out running long slow distances take this slow training onto the field during their event with predictable results; lowered performance.
Explosive athletes need to condition and strength train closely to the movement patterns, force/time curve, types of muscle contraction and the velocity of the skill. Otherwise the training time is misused and the exercises are misapplied.
Relevancy training supports this premise in at least these ten aspects:
1. Biochemical adaptations to the sport, i. e. in the energy systems that are utilized during the event
2. Fatigue- of speed, static strength, dynamic strength, and speed strength endurance. Fatigue may be further broken down into central fatigue and peripheral fatigue with the former associated with the central nervous system (CNS). Those factors corresponding to the CNS include all of the components outside of the muscular system. Decreased motivation for training, impairment of the spinal nerve impulses and altered recruitment of the spinal motor neurons are directly attributable to central nervous system fatigue.
3. Flexibility-in all the kinematic chain
4. Force of contraction-maximum, absolute,
6. Muscle fiber recruitment-slow or fast type one or two fibers and the variations of each
7. Movement patterns-kinematic system
8. Regions in the body where movement takes place-kinematic pairs, and chains
9. Types of muscle contractions-concentric, eccentric or isometric
10. Velocity of the movements-high speed or slow
Training in this manner means exercising in such a fashion as to improve the expression of each of these foregoing factors that are integral to the sport.
Simulation training on the other hand involves the use of various weights or resistance throughout the full range of motion during execution of the sport specific movement. Conditioning with large resistance over a small range of movement is appropriate during certain stages of the training phase.
A significant amount of resistance will confuse the neuromuscular programming that determines the relevancyof the effort. The muscle recruitment and firing patterns will be negatively altered. The addition of the heavier load will cause changes in the center of gravity and rotation, movement inertia, and the body’s mechanical stiffness. These modifications of form will adversely affect neuromuscular performance.
Conditioning relevancy and simulation are synergistic issues within the training process. Both must be addressed in the program development phase to take advantage of their interrelated properties.
Agility and coordination go hand in hand and are purposely given prime time at the beginning of each session when the energy is high. This is followed by building strength, which is then followed by the strength endurance segment.
As the saying goesstrong bones build strong bodies. Strength programs must incorporate these five principles into the protocol
Site specificity-load the area with direct acting exercises, i.e. squats for the spine and legs.
Overload the muscles with an undulating but progressive increase in intensity.
Trainees with the smallest initial bone mass have themost to gain and normally will show the greatest improvements.
The returns on the exercise will diminish as the biological ceiling for growth is realized. A higher degree of effort will be necessary to continue seeing results as this barrier is approached.
The positive gains in bone mass will reverse if exercise is discontinued
Preloading the muscles prior to lifting influences the tension in the muscle. This preload can be either an isometric or a stretch shorten cycle but must be done if you want to lift heavy. This pre lift phase greatly increases the level of electro stimulation within the muscle which is important to the initiation of the concentric
Performing a high level preparatory action phase prior to a two phase motor action, (eccentric followed by a concentric) is highly beneficial to overall performance.
Strength and stretching
Research conducted during execution of the bench press
demonstrated that maximal force production is positively related to stiffness in the prime movers, i.e. the Coracobrachialis, deltoid, pectoralis major, pectoralis minor, Serratus anterior, and the triceps brachii.
Stretching these particular muscles before doing the bench press will adversely affect your final total. Similar results have been found in other research. Stiffness in a joint relates directly to force potential outcome. A lax, loose, stretched out joint is suffering from neuro-confusion, it doesn't know if it's supposed to be in a relaxed state or making maximum power.
Body weight does make a difference in power output. In the elite lifters 50% of their weight is muscle! A rough formula for comparing the strength of different athletes is this one: Relative strength per kilogram of body weight is calculated. Absolute strength is how much is lifted regardless of body weight.
Combining the two into a workable formula results in this Relative strength= Absolute strength divided by body weight.
Because a light lifter has a greater relative strength ratio than does a larger lifter they will have an advantage in comparing strength output on the chin up bar.
Training - Basic Principles
You cannot achieve complete speed training if you leave out strength training. Some basic level of strength is required in all sports. You cannot improve your speed if your body lacks strength. You can get the right kind of strength training program to increase your speed. You can try Olympic lifts to help you gain some explosive power. This is great for sprinting over short distances.
There are other core exercises like dead lifts and squats that build up leg strength. If they are combined with properly assisted lifts, a lot of leg strength can be gained, all these are good for speed training.
The core strength (back and abdominal muscles) of the body is also very important as these act as stabilizers for the legs to produce force. The upper body musculature around the shoulders is also important, as the rate at which the arms can pump forwards and backwards will affect sprinting ability.
If you are able to increase your acceleration, you can increase your speed to a large degree. You can use plyometric activities to develop your nervous system and musculature. Plyometrics will also help you to react quicker to any stimulus, and your muscles will respond by producing more force. This will enhance your explosive power, thus increasing the acceleration.
If you increase stride frequency or stride length, you can increase your speed across the ground. However, sprinting speed depends largely upon the stride length. Both plyometrics and strength training can increase the stride length. It is more difficult to increase stride frequency, but it can be improved by using the correct training methods i.e. neural training and by applying the correct running mechanics to the performer. In addition to the previous sentence, assisted running is one of the best ways to improve stride frequency.
Correct speed training techniques and mechanics can increase your speed. Such techniques as lifting the knees to increase range of movement and driving force, or shortening the lever of the leg in the recovery phase of the stride to increase stride frequency are some of the best ways to improve sprinting mechanics.
Most team sports activities require the athletes to change their direction quickly. If you have agility, you can change direction while maintaining your speed. Improving ones agility can boost your overall performance and improve co-ordination of movements.
Strength, Size, and Power Explained
Many people don't realize that there is a difference between strength, size, and power and the way that you train for them. Here we explain the differences and how to incorporate them into your workouts for maximum gains!
Strength is used in every sport in some way or another. Strength is the ability to produce a force. A person who follows strength routines can greatly increase their overall strength without necessarily getting significantly bigger. Strength routines generally involve sport specific actions in the routine.
Power training is to increase speed and explosiveness of movements. Strength and the speed of the movement need to be addressed in utilizing this type of training method. Power training generally involves multi-joint exercises and movements such as jumping, Olympic weight lifts (clean and jerk, snatch, and etc.), and running or sprinting.
Muscular hypertrophy, also known as muscular size, is most commonly seen in the sport of bodybuilding. This type of training can also be used for athletes that compete in weight class sports (powerlifting, boxing, wrestling, and etc.) who need to move up in a weight class. This training is also beneficial to athletes that perform better with increased mass such as linebackers in football. Hypertrophy training utilizes many concentrated exercises at many different joint angles to target the muscle fully. Hypertrophy training is generally used at the beginning of an off-season and also in the pre season. If strength an power fits within your goal more accurately, than hypertrophy training should be kept to a minimum. You will still get larger using the other forms of training.
REST BETWEEN SETS
- STRENGTH 85%+ 6 OR LESS 2 - 6 2 - 5 MINUTES
- POWER 75-95% 1 - 5 3 - 5 2 - 5 MINUTES
- HYPERTROPHY 67-85% 6 - 12 3 - 6 30 SEC. - 1.5 MINS.
- Use exercises that allow the major muscle groups to exert themselves fully.
- Always train the entire body. Even if your goals are sports specific and not bodybuilding. Train the whole body so as to keep a balanced muscular physique.
- Always work the muscles in a full ROM (Range Of Motion). Full extension and full contraction. This will ensure you full muscle development as well as useful flexibility.
- Strive to add weights to your lifts on a regular basis but don’t add to much too soon, or try to keep up with someone else.
- Train on a regular basis but not ”excessively”. By excessive I mean no “cheating ” in exercise movement. Don’t train for more than 60 to 75 minutes in one session. Don’t work out to often. Three days a week is best, four is ok, but more than that usually leads to over training.
- Follow my rules of proper rest, nutritious diet. Your attitude considerations should be in line with your needs.
- I can imagine you rolling your eyes right now and saying this is too simple, too easy, too obvious. You are right, but you know what. In my 36 years of training people these are the 6 principals that 98% of the people fail to follow. They are always looking for the “newest training method” or the “super supplement” that will make them grow like a weed.
- The six principals I have given you are the “core” principals that everyone requires in order to be successful in building a muscular and strong body!
- Next I’ll teach you how to apply these 6 principals to your “own” unique requirements for gaining muscle mass.
- You can schedule a specific body part so that you train it immediately after a rest day, when you are fresh, recuperated, and strong.
- You can schedule a body part workout at the beginning of your training session rather than later, when you are more fatigued.
- You can choose exercise specifically designed to achieve the kind of development you are looking for (size, shape, definition, separation, etc)
- You can work on improving your basic training technique to increase the efficiency and effectiveness of your bodybuilding training workouts.
- You can change your bodybuilding training program so that you include extra intensity training for any lagging body part, such as making use of a variety of Intensity Techniques.
- You can use Priority Training to enhance the size and the sweep of your quadriceps, to make your arms bigger, biceps peak higher, deltoids more pronounced and separated, or to improve any weak area of your physique.
- Nobody has a perfect physique and if a body part is not responding, don't just accept that as a fact, but do something about it - and one primary remedy for such a problem is the employment of the Bodybuilding Power Training Principle - The Priority Principle.