Strength Training With The Day Off Diet Program
You will probably be shocked to learn that The Day Off Diet Program is among the best ways to build muscle. After all what does dieting have to do with building muscle? Well actually what you eat does have a good deal to do with your muscle building but it goes farther than that. The top reason I recommend The Day Off Diet for strength training is that it includes a free muscle building guide that is better than any other guide out there (even those that charge over 0!)
Even if you decide not to follow the diet (and if your body fat percentage is already as low as you want it to be then it’s not necessary) you will still get your money’s worth (and then some) with the strength training guide. What makes this strength training guide so special? These methods will help you build more muscle even though you will be working out less often with shorter sessions. Now if you are someone that loves to spend all day in the gym then you can move along now. But if you are someone who wants to get the biggest results in the least amount of time then this is perfect for you.
Most muscle building programs have you lifting weights too often and with too many reps. The biggest key to strength training is not exhausting your body by doing 25 reps, it’s by lifting the largest amount of weight that you can. Muscle only grows when it’s stretched to this point. You don’t want to just waste your time.
If you decide that you don’t want to go with this diet system then you may also want to buy Musclehead Muscle Growth Formula and/or Explosive Training Online. I definitely recommend The Day Off Diet both for strength training and for weight loss but you need to make sure you find the right program that fits for your life.
How to Train for Strength
All muscles consist of various types of muscle fibers. Stronger muscles are the result of all types of muscle fibers being trained. For some specific exercise combinations that use all types of muscle fiber, read about a workout here. Fast twitch and slow twitch are the two primary fiber categories, and fast twitch fibers are further categorized as Type A and Type B. The majority of muscles consist of about half fast twitch and half slow twitch fibers. Your training program should train both types of fiber to use all of the fibers in any given muscle and make the muscle bigger.
Fast twitch muscle fibers are exercised when you need short bursts of energy or strength and they work anearobically. Anaerobic means they work using the energy stored in your body. Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerve cells fire faster. Fast twitch muscles are exercised when a sprinter runs, using a lot of energy for a very short time.
Type A uses both aerobic and anaerobic energy and are considered intermediate muscle fibers. If you need to move fairly fast – but not as fast as you can – you will work fast twitch Type A muscle fibers. Fast twitch type B muscle fibers use anaerobic metabolism only. Type B fast twitch muscle fibers have a contraction rate that is the fastest of all muscle fibers so they fatigue very fast. When a high performance surge of energy is required, Type B fast twitch fibers are used.
Slow twitch muscle fibers use aerobic energy. These fibers contract slowly and do not create a lot of power, but they are also slow to fatigue so they can work for a long time. There are a lot of capillaries throughout these muscle fibers to provide oxygen rich blood for energy. When you need to exercise a low intensity exercise for a long period of time you use your slow twitch muscle fibers. Some examples are marathon running, an extended bike ride or hiking.
If you want your muscles to function at their very best during any type of exercise you choose to do, your strength workout should work all types of muscle fibers. You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review. There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.
Choose an exercise that requires maximum effort for a very short time to train your fast twitch type B muscle fibers which are completely anaerobic. Lift the heaviest weight you can lift for one repetition to fatigue or sprint at full speed to fatigue. Reduce the strength required and increase the time to work your fast twitch Type A muscles – run fast but do not sprint for 20 minutes or lift a weight that you can do 6 – 10 reps to fatigue. When you train for endurance you are strengthening slow twitch muscles. Run for an hour, swim a lot of laps, lift a weight small enough so you can do 6 – 10 reps for three sets. This training will take more time than training for fast twitch muscle fibers, but it is necessary to complete this training also to build the entire muscle and get the maximum strength you are looking for.
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