russian strength training

These are my top three principles to effective strength training. Following these principles closely will allow you to simultaneously gain muscle and burn fat. But you must follow them closely!

Exercise with the right intensity.

What does intensity mean in this context? Intensity is how hard you press yourself with each set of exercises. For example, if you have exhausted your muscles completely after the set and can’t do another repetition, then you have done the exercise with 100% intensity.

So the idea here is to challenge the muscles to their maximum potential. Therefore you need to always exercise with 100% intensity. Also, it is important to have shorter break periods among sets – this is also a part of the maximum intensity principle. To sum it up, you need to do your set until you can’t do another repetition and wait for no longer than a minute until you start the next set.

Exercise with the right volume and frequency.

What do volume and frequency mean in this context? Roughly, these mean how long and how often you exercise. By having the right exercise volume and exercise frequency for you, you can find success in your quest to build muscle and burn fat.

So what is too much or too little volume? And what is too frequent or not frequent enough? Too much volume means that you exercise too much for your body, and too little means that you should give your body more exercise. You need to find the right balance between these two, so that you don’t overwork yourself, but at the same time your strength grows. And how about frequency? If you train too frequently, then your body will not have enough time to recover and you might get injured. But if you give your body too long periods of rest, your muscles will lose momentum and every time it will be like starting over. In the end, be aware that unlike the intensity principle, we should not be aiming for 100% volume and frequency here, but for the right amount for yourself.

Exercise with the right progression.

The last key to having the proper strength building workout is to train with the right progression. Now, what does that mean? It means that you should first increase the number of reps, and then the weight you use.

For example, let us assume that you can do 6 repetitions of a certain exercise in a set. No matter how hard you try you can’t do another one. Well, next time you will be well rested and you will be able to do 9. The following time you will be able to do 10. However, before doing 10, increase the weight, so that you will be down to 8 reps. And then once again look to increase the number of reps, and only then increase the weight. And this is the progression that your muscles grow with!

These were the 3 principles to effective strength training. Once again, they are intensity, volume and frequency, and progression. All you need to do is train with 100% intensity, use the volume and frequency suitable for you, and apply the progression of first increasing reps and then weight. Follow these three rules and you are well on your way to getting lean muscle and eliminating fat.

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