Strength Training Routines and Overview

Strength training routines give you a training method that involves the use of resistance to increase strength, anaerobic endurance, and size of muscles.

This is the basic definition of strength training.

This method is often interchangeably termed strength training and resistance training.

Although these terms are used interchangeably it's important to not that resistance training is a form of strength training because it uses elastic bands and hydraulic equipment to provide resistance instead of gravity.

Resistance in strength training can be provided with the use of gravity (weights) or elastic/hydraulic forces to oppose muscle contraction while training. Bench press workout routines are good examples of this.

Our strength training routines are effective and easy to follow. They are composed by fitness professionals and, if you follow them closely and apply yourself at the gym, you will notice significant improvements in both your strength and muscle size.

ALL WORKOUTS are in professional standard Adobe .PDF file format. Thus, you will need Adobe Acrobat Reader to preview the strength training routines. If you don't already have Adobe Acrobat Reader on your computer, you can download it for free at

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Strength Training Workouts

Workouts Level Days Per Week Duration [weeks] Preview Price
Strength Training Workout ST-01 Beg. 4 10 Preview $4.95

(max strength & density building focus)

Strength Training Workout ST-02 Beg. 4 10 Preview $4.95

(focus on eccentric -negative- movements)

Strength Training Workout ST-10 Int. 4 10-12 Preview $5.95

(upper/lower body split)

Strength Training Workout ST-11 Int. 4 12 Preview $5.95

(high-volume training)

Strength Training Workout ST-12 Int. 4 10-12 Preview $5.95

(with supersets & double drop sets)

Strength Training Workout ST-20 Int. 4 8-10 Preview $5.95

(with supersets & double drop sets)

Strength Training Workout ST-21 Adv. 6 6-8 Preview $6.95

(muscle building focus)

Strength Training Workout ST-22 Adv. 4 10-12 Preview $6.95

(alternating intensities program)

Strength Training Workout ST-23 Adv. 5 10-12 Preview $6.95

(program for maximum strength gains)

Strength Training Workout ST-24 Adv. 5 10 Preview $6.95

(alternating intensities program)

HIT (High Intensity Training) Workout HIT-20 Adv. 4 6-8 Preview $5.95

(muscle building)



Beg. = Beginner Int. = Intermediate Adv. = Advanced

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Benefits of Strength Training Routines

The benefits of strength training exercise routines extend to nearly every aspect of physical health. Not only are muscles strengthened, but the skeletal system is strengthened as well.

Bone density increase, the strengthening of tendons and ligaments and improved joint function are all results of proper strength training.

Cardiac function and cholesterol levels also benefit from strength training.

An overall improvement in health, function and durability can result from consistent and complete strength training.

Strength Training Routines - Terms to Know

There are some technical terms that describe the significant elements you'll likely notice being changed when you are training. You should keep a look out for these cues and give attention to your overall performance and your performance in each session to ensure that you reap the most benefits from your strength training routine.

The first phenomenon is hypertrophy and while this may be observed in the form of larger muscles there is a significant factor to the increased size in hypertrophy. Especially in cardiac muscle, hypertrophy refers to enlargement that results from an increase in the size of the cells that make up the organ not only an increase in the amount of tissue. Hypertrophy is non-timorous growth, but if you do experience any health problems while training inform your physician and it's recommended that you consult one before you begin your routine.

The next term is maximal strength. Maximal strength refers to the most force that you can produce, or your greatest exertion. If you want to measure this number and use that measurement to optimize your training for increased maximal strength you'll want to record both the force that you can exert and the duration that you can exert it to chart any increase.

There's also what is termed explosive power. While some of these won't be focus points for typical health conscious training, these terms, or rather the phenomenon they describe will be essential factors to monitor.

Explosive power refers to the force created at a sudden rate. The rate of force is important, especially if you are training to play nearly any sport. Strength endurance can be an important aspect of overall health and a good strength training program will improve your endurance.

Endurance is simply the length of time that a force can be maintained.

It's important to keep in mind that generally with elements such as explosive power and strength endurance many training routines won't be attempting attain or prolong maximal force, but instead they'll aim for a specific force coupled with the demand that that element requires.

The last term is periodization and this practice can allow improvement at an accelerated rate without over-training. By recognizing timings within your routine and shifting to rest and work specific areas and your body as a whole you can continue your progress without wearing out or slowing.

The Proper Strength Training Routines

Below are some of the pointers you need to keep in mind in order to do a proper strength training.

• You’ve got to pay attention to your body’s alignment when you are doing strength training. Make sure your feet are as far apart as your shoulders. Always keep your knees bent a little. Don’t rush your movements and always count to four, pause for a second, and return to your beginning position.

• Don’t forget to breathe the right way, too. You should never hold your breath while doing these training exercises. Instead, take a deep breath when you lift and let it out when you release the weight.

• Make sure you have a routine that is going to work all of the muscle groups you want to hit during that session.

• Always do the exercises while you are standing or sitting

• Don’t try to impress anyone by lifting more weight than you can. If you can’t do the prescribed number of repetitions outlined in a workout program, then you need to stop and choose a lighter weight.

Following these tips will help you get the most from your strength training.

If you would like to find other fitness and bodybuilding printable workout routines click here! Also take a look at losing weight and strength training for information on how to utilize strength training routines to maximize your fat burning efforts.

From Strength Training Routines to the home page of Fitness and Bodybuilding Workouts

If you are serious about strength training and need more expert advice on this matter we suggest you visit this site Strength Training Endeavors

It's a very comprehensive site that educates you about functional strength training, optimal sports fitness nutrition, natural muscle-building, personal fitness training, healthy weight loss, and most importantly, helping you listen to your own body's strength and fitness needs.

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