The following article was taken and used with permission from www.wheyforward.com
Many people take up weight training and bodybuilding in order to increase not only their strength but also their muscular size. Whilst it is generally common knowledge that to achieve increases in strength and muscle mass you need to combine resistance training, good diet and rest, it is possible to focus your training towards a more pinpoint goal. There are three types of training a person might want to work towards and their goal can have a big impact on how they structure a workout program. These are:
1) Training for Strength – for many beginner’s strength training is the best place to start, it will allow you to build a solid base strength whilst steadily increasing muscle mass. Strength training is mainly focused on lower rep ranges typically between 1 and 5 reps per set with a heavy weight. When training for strength it is a good idea to really focus on the core lifts such as Squats and Bench Press to help build a solid strength base upon which further progress can be made.
2) Training for Hypertrophy – in order for the body to increase muscle mass it needs to be put under stress, which can be achieved by weight training. The most effective method for putting on muscle mass is known as Hypertrophy training, this is when the muscle cells grow to compensate for the stress they are put under. Most routines that are focused towards hypertrophy generally consist of each set having between 6 and 12 reps, both compound and isolation exercises are common in this type of program.
3) Training for Endurance – an increasing number of people also lift weights to improve endurance, this can be done by lifting in a 15+ rep range using a much lower weight. Endurance training can be very beneficial for athletes involved in soccer, basketball and other sports.
By implementing the different training methods outlined above it is possible to build a strong muscular physique whilst improving endurance.
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