Basic Knowledge Of Strength Training

Do you want to build muscle mass or get stronger but don't know where to start? On this page we will help you with a step-by-step plan and the right science-based information on your way to a strong and muscular body.

Strength training is training with weights or resistance to increase physical strength, muscle endurance or muscle mass. An exercise counts as part of strength training if it is of moderate to heavy intensity and addresses major body parts, such as the legs, hips, back, pecs, abs, shoulders and arms. The key here is that the body receives a training stimulus that is greater than it is used to. This stimulates the body to adapt to the new situation. The result is progression: an increase in muscle strength, muscle mass or muscle endurance.

Adaptation

To become stronger or more muscular, or better at an exercise, you must cause the body to adapt to an increasingly tough training stimulus. This bodily adaptation after a training stimulus is also called adaptation. So this is the process required to make progress.

Consistency

The best results are achieved when you train structurally. This prevents you from quitting your training schedule after only a few weeks. For the development of muscle strength and endurance, consistency is crucial. So make sure you load your muscles continuously.

Increasing load

You only make progress if your body is really struggling and remains challenged by your training program. This is called increasing load. A muscle only gets stronger when you increase the load beyond the level to which it was initially accustomed. This load can be increased in a number of ways:

By lifting more weight.

By doing more repetitions.

In endurance training: increasing speed or doing more meters at the same speed.

Specificity

Be specific in what you train and you will see progress in those areas.

Training on machines leads to better results on machines, and exercising with free weights leads to improved performance with free weights. So you get better at the exercise you are training!

Super compensation 

Is a term used in the context of exercise physiology and training. It refers to the process by which the body responds to training stress by recovering and adapting to a higher level of fitness or performance;

Training Phase: During physical training, the body experiences stress and fatigue due to the demands placed on it. This can lead to temporary performance decrements.

Recovery Phase: After the training session, during the recovery phase (which includes rest and proper nutrition), the body works to repair and adapt to the stress it has undergone.

Adaptation: As a result of the recovery phase, the body not only returns to its baseline state but goes beyond it, reaching a higher level of fitness or performance. This is the super compensation phase.

Optimal Timing: To maximize the benefits of super compensation, it's important to time subsequent training sessions appropriately. If the next training session occurs during the super compensation phase, the body can be pushed to even higher levels of performance. However, if training is too frequent or intense, it may lead to overtraining and a decline in performance.

Understanding the concept of super compensation is crucial for athletes and fitness enthusiasts to design effective training programs and optimize performance gains. It emphasizes the importance of balancing training and recovery to achieve the desired results.