Strength is, speaking for myself, one of the essential biomotor abilities that you need to improve. You have to exercices the whole system for total body strength. There are some basics to follow in order to optimise your goal : Great Strength.
Depending on what your sport is you’ll have different frequency. I suppose that you dont have the time to train twice a day but the principle remains. If you want to be strong, you need repetiton. Once a week per move is NOT enough
Periodising your program correctly allow improvement in your strength but you need sufficient rest and a good nutrition. These elements are essential to progress if your a high athlete or just a Workout fan. You must listen to your body, if the muscles are still sore from the previous workout, they have not fully recovered yet.
Research suggests that the body is in Physical Recovery stage between (10:30pm and 2:30am) before changing into Mental and Psychological Recovery (2:30am and 6:00am). Make your own conclusions.
- Sets and Reps
If you are a beginner, any training programs will get you stronger. As your system make improvements, your training must follow. A program is only as good as your results. If you’re not getting results, it is time to change your program. As an exemple, the guy who’s aiming hypertrophy ( muscle growth ), sets are normally between 8 and 15 reps. When the guy work for his strength, 1 to 7 reps with heavier weights is needed. Finally, he comes to cycle the trainings every 4-6 weeks. It increase both Strength and muscle.
- Rest Period
The more intense the set, the more rest is needed between sets. If you are working incredibly hard on a set, 2-3 minutes rests between sets is recommended. On less intense sets, 45 to 90 sec. rests is okay.
- Time Under Tension
It also refers to the time your muscles are actually working. If you are making your reps really fast, your total time under tension in your set will be low. Your muscle will not grow when your time under tension is low.
- Length of Session
Don’t waste your time. Train Hard for 45 to 60 min. “If you are training for longer than 60 minutes you are not making gains but making friends!” Poliquin
To get strong, you have to lift a heavy weight, let your body and nervous system recover, then repeat, over and over.