Most gym dwellers have their own philosophies when they design their workouts. 

There's lots of information out there that addresses how different muscle groups respond to workouts and how those muscle groups should be treated, which is determined by the type of workout sought. 

While some want to bulk up, others are preparing for a triathlon, so they're not trying to put on muscle weight so much as to build stamina.

When it comes to strength training, three important variables should be recognized. Setting the proper levels of volume, frequency, and intensity will help you build strength and muscle.

Strength development also comes down to muscle fiber. Skeletal muscle fibers are broadly classified into two types: slow-twitch and fast-twitch. While slow-twitch muscle fibers are best used for cardiovascular activities, fast-twitch muscle fibers are best used for strength training. 

The same folks who wonder how do testosterone boosters work know that fast-twitch muscle fibers provide bigger and more powerful forces, but for shorter durations because they fatigue quickly.

Here are three tips for developing and maintaining a solid strength training routine that'll get you looking and feeling the way you expect after putting in the time to sculpt your body.

Start With a Plan

The best way to develop a routine is to do a little research. Strength training challenges your muscles with a stronger-than-normal counterforce, like when you lift a dumbbell or curl bar. 

Using progressively heavier weights or resistance strengthens those muscles and gives them mass. A lot of people don't research how to safely manage a progressive strength training plan and that comes with the added risk of injury.

The current guidelines for physical activity recommend strengthening exercises for all major muscle groups at least twice per week. This includes the chest, hips, legs, back, abdomen, arms, and shoulders. 

Maintaining proper technique for one set of eight to twelve reps of repeated movement is effective but two or three will hasten the strength-building process. Experts say that your muscles need 48 hours to recover between sessions.

Finally, narrow down the hundreds of potential exercises for those muscle groups into your training routine to suit your needs and create a staggered schedule, in which you hit certain muscle groups every other day.

Feed Your Body the Right Way

Nutrition and hydration are two big keys to maintaining a healthy body while engaging in strength workout cycles. 

To make gains, you need the right nutrients,  in the right proportions, in your body to build muscle. Engaging in strength training without proper nutrition could result in losing muscle tissue.

Protein is a key nutrient for building muscle. Lean protein, fiber, and complex carbohydrates are all strong supporters of strength-building. 

A list of common foods containing these nutrients includes eggs, tuna, lean beef, chicken breast, shrimp, soybeans, and greek yogurt.

Pay Attention to Your Body

Lateral Epicondylitis is a swelling of the tendons in your arm that bend your wrist backward, away from the palm. Medial epicondylitis is caused by damage to the tendons that control your fingers and wrist. 

The former is commonly known as tennis elbow and the latter is known as golf elbow. Both are extremely common in kinesthetic activities—brought on by repeated stress. When you feel this coming on, you might rethink your plan to incorporate rest.


There is much to consider when engaging in strength training but you shouldn't lose sight of the forest for the trees. Like anything else, a safe bet is to keep it simple. 

Create a manageable scenario that'll keep you in your workout space for the amount of time you want to invest, working the muscles you want to work, and resting in between. 

If you follow nutrition guidelines and pay attention to what your body is telling you, you should be building and maintaining strength and muscle in no time.


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