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  1. Freshly Picked
  2. 4 Keys to Strength Building and Muscle Mass
  3. Popular Now
  4. Protein and the Athlete — How Much Do You Need?
  5. Why is increasing strength relative to muscle size ideal for athletes?

The first topic I want to tackle is the optimal training frequency for an athlete looking to get bigger and stronger.

#1. High-velocity strength

Frequency can vary depending on the population you are working with, training status, etc. What's interesting and unique to athletes is that they naturally encounter many competing demands e. A wealth of evidence supports a time spectrum of hours for complete neuromuscular regeneration. Last but not least, research indicated that the upper body has an increased recovery capacity relative to the lower body, and when you factor in how much most athletes tend to rely predominantly upon their lower bodies in athletics, the suggested aforementioned frequency makes even more sense.

Freshly Picked

Over a decade ago, I was in my initial stages working with different athletes. I needed answers fast or I would be out of a job, plain and simple. Fortunately, I happened to stumble across a page training manual written by a guy named Jim Wendler. You may have heard of him.

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Based on everything I had read and learned up until that point, I assumed I was embarking on some revolutionary and elaborate training prescription that was going to give me an edge over my local competition. Instead, it was the most refreshing, straightforward, and simple training manual I had ever seen. It's timeless and still one of my personal favorites to this day.

4 Keys to Strength Building and Muscle Mass

Jim is a bonafide badass, and his book cuts through all of the nonsense and gets down to the basics. Like many other experts, Jim advocates the classic "Big 6" compound exercises, which are all you need as an athlete, along with supplemental lifts to get the job done.

They are the most intense and challenging exercises you can perform, and they will help you develop intangible qualities like mental toughness and confidence, which many modern day athletes seem to lack. What's also great about the compound movements is that you can perform numerous variations to help keep you as an athlete or coach engaged over the long term.

I located three separate studies, one recently, that showed no additional benefit for strength and size by adding isolation exercises to the compound movements.

Popular Now

Also, despite direct attempts to isolate a target muscle, the reports suggested no increased motor unit recruitment of the target muscle compared to its contribution in a multi-joint movement. The studies were moderate in length, they analyzed the upper body only and they pertained to limited training populations.

But if isolation work does indeed stimulate a little more growth than compound movements alone, that's perfectly fine and you could integrate them as a finisher. Many jacked bodybuilders use them, so I'm sure they work to some degree; but most athletes don't need specific "touch up" work, since they haven't mastered the basics and gained all the benefits that compound movement training have to offer. The scientifically confirmed transfer that compound movements have on athletic ability such as running, jumping, sprinting, cutting, etc. If you are struggling with one of them, assess exactly what you are doing and fix any weak link so you can stimulate progress and reap high rewards.

Rest interval periods are one of the most underrated training concepts for muscle building in athletes.

Protein and the Athlete — How Much Do You Need?

Conditioning has a special place in training programs, but when the mission is to build muscle and strength in the weight room, you will compromise your results if you limit your recovery. Solid research supports anywhere from 1- to 3-minute rest intervals during high intensity weight training.

A lot depends on the level and experience of the athlete. One of the most important facets of training for aging athletes should be to hold on to muscle mass. Research has conclusively shown that in both aging non-athletes and aging athletes, muscle mass decreases with increasing age.

Why is increasing strength relative to muscle size ideal for athletes?

Thus, hypertrophy weight training should become crucial for the aging competitive athlete. Moreover, the older the athlete, the more importance should be placed on this type of training. Following heavy weight training, the body increases the rate of protein synthesis for hours, thus building increased muscle mass. People with faster twitch fibres such as sprinters appear to hypertrophy more than the slow twitch fibre endurance athletes.

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  • Protein and the Athlete - How Much Do You Need?.