Increasing Muscular Strength through Weight Training

The workout principles I will give you in this article will be mostly for maintenance and possibly some slight improvements in strength depending on how much endurance training you do.

Notice how I said principles, I am not going to give direct workout plans here no matter how much people love to have everything laid out for them because I do not feel that they will realize the true benefit. Everyone needs to put in some mental energy into planning the training as well as doing it. If you’re not interested in investing some time to planning or learning and feeling what’s best for you then you should just forget it. Go back to the couch and be the potato (or rather vegetable) that you are.


First, you are not to be competitive with your resistance training. This means that you should not bring your bodybuilder buddy along and try to keep up with his poundage’s, It just won’t happen! If you were to bring your bodybuilder friend along than try and do 2-3 times as many reps as him while ignoring the weight quantity used.

Second, keep your rest between sets to a minimum. This means 2 min. rest maximum. Don’t kid yourself, I hear guys all the time boast how they only take 30 sec. rest between sets yet I see them talking and chatting and taking there sweet ol’ time. If you think you are taking 30 sec. rest than you will not be able to talk to anyone! The rest periods will fly by, so be true.

Third, form, form, and more form. Stick to exercises that utilize multiple muscle groups at first, and then go into exercises that will focus on muscle gorups you want to develop the most. Above all, remember to keep in superior form while performing your resistance exercises. You pound yourself enough with 10 plus hours a week training endurance, no need to chance an injury through stupidity. Some signs of bad form are swinging to get the weight up, over arching the back, swaying the body forcefully, being unbalanced, and tiring muscles other than the ones that are supposed to be in use.


Fourth, a good way to save time and get in proper training is through a circuit training routine. Start with a general warm-up and stretch. Place the proper weights that you will need within reach. Plan out about ten exercises training the entire body with similar body parts spaced apart. Begin the circuit with your first exercise and go until your last without stopping. Rest for a couple of minutes then complete another circuit. Do not go over 40 min. and be sure to warm down and stretch afterward.

Lastly, vary your workouts over a three week period. Start with the first week at a somewhat stimulating level. Then increase the intensity on the second week, while on the third week drop the intensity to below the first week. Start the fourth week at a level a little above the first and repeat the cycle. Always make sure that you have at least one week easy per month to ensure that you are not overtraining which can lead to injury.