How long does it take to build muscle for strength?
While many people aspire to build muscle, few focus on getting stronger in the process as well. In many of these cases, people mistakenly believe that bulking up by putting on more muscle mass naturally results in improved strength, but this is not always the case. Anyone who wants to be get stronger and have bigger muscles as well needs to specifically build muscle for strength and not just for the sake of having muscles. Fortunately, it is possible to do workouts that make you get stronger and end up with bigger muscles as well. So, by focusing on building strength, you can also have the muscular look you want. The good news is that this process can take as few as 10 weeks.
Building Muscle For Strength Fast
Believe it or not, in just 10 weeks, it is possible to increase strength by 225%. In the first 5 weeks, you just need to do 5 sets ow workouts all consisting of 5 repetitions. Then, in the subsequent 3 weeks, you should do 3 sets of 3 repetitions and consequently, in the final 2 weeks, do 2 sets of workouts each having 2 repetitions to complete the 10-week regimen and realize a notable strength and muscle increase. A simple way to remember the program is to think it as the 5-3-2 workout plan, with each number representing the number of weeks, sets, and repetitions.
Obviously, knowing how much weight you can lift for 5, 3 or 2 maximum repetitions is not easy. A little estimation is therefore needed prior to doing the routine to determine how much weight should be used for each stage of the workout. About 2 to 5 repetitions should clearly demonstrate how much weight can be handled in a maximum of 5, 3, or 2 repetitions during the actual workout.
The workouts should consist of bench presses for the chest, overhead barbell presses for the shoulders, barbell rows for the back and deadlifts for the back, legs, forearms, and other important muscles. Additional workouts include squats for the legs, close-grip bench presses for the triceps, barbell curls for the biceps, barbell shrugs for the traps, and barbell wrist curls for the forearms. Just make sure you mix up the workouts so that you hit all important muscle groups sufficiently to end up with stronger and larger muscles all around.
In total there are nine exercises, each of which contributes an average strength increase of 25%. Strength training results in a process called hypertrophy, which simply means an increase in size and quantity of muscle mass. The fact that the workouts require 5 repetitions or less means that these workouts will stimulate an incredible amount of muscle growth in addition to increase your muscular capacity for strength.
Why This Workout Regimen Will Build Both Strength And Muscle
Strength, size, and endurance are all important attributes when it comes to muscle building. However, to build strength as well as muscle mass, it is important to focus on strength rather than endurance, which is what the above workout plan does. The high-intensity workouts recommended above will cause the greatest increase in muscle mass. High repetition workouts using light weights can build strength, but they focus more on endurance and offer little muscle growth benefits, if any. Although they also cause an increase in muscle tissue, they will not result in as good results as low-rep workouts such as those recommended above.
Research completely backs up the premise here. Doing intense workouts of between 1 and 5 repetitions has been determined to provide the greatest strength and power benefits. More importantly, these workouts have also been established to be the best for improving myofibrillar hypertrophy, which is what is responsible for the large bulging muscles you see on heavily muscled workout buffs.
Strength Increase And Muscle Growth Go Together
Strength ultimately results in increased muscle mass, but the converse is not always the case. As you may have already noticed, many bodybuilding champions have a background in powerlifting, which means they focused on building the strength to take up large weights and ended up with the large muscles they now flaunt in competitions.
So, by trying to increase your strength, you will end up with improved with muscle growth. The training plan recommended above will certainly help you to get muscle fast, but not without building the strength required to make them as strong as they actually look. This is why doing these workouts will cause you to build muscle for strength in a very short span of time. After all, what is the point of looking buff if you actually have no matching strength to speak of?