Strength Training

Strength Training

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Strength training

Lets your dream come true. Grow your muscles and give your body the shape you've always dreamed of.

Strength training - the basics for muscle building

A well toned broad shoulderd figure, well built arms and defined upper-lower abdomen depicts an ideal body and vitality. Accomplish your ideal beach body with the right choice of strength training, diet plans and excercises step by step.

Positive effects of strength training on your body

If you are confused about muscle building with extreme bodbuilding, then you are wrong. Targeted muscle training has been an integral part of mainstream fitness world since long and there are several good reasons for it. After all, muscle tissue is not only an optical end in itself, but also fulfils numerous important functions for our health.

Positive effects of strength training include:

  1. Resistance training with machines, dumbbells or your own body weight increases bone density, consequently reducing the risk of bone fractures. Simultaneously regular strength workouts also contribute to the prevention of osteoporosis.
  2. The passive musculoskeletal system (i.e. ligaments, tendons and joints) is strengthened by regular training and thus becomes more resilient.
  3. Muscle training also strengthens the heart and blood vessels. Likewise endurance training, it helps to lower blood pressure.
  4. Strength training also burns a lot of calories, because muscles burn energy with every movement. This makes dumbbell and machine workouts a valuable part of sustainable body fat loss.
  5. Muscles keep you slim. Every gram of muscle burns energy even when at rest. So if you work out regularly and build up your muscles, you'll burn extra calories even when you're sitting on the couch watching TV.
  6. Well-developed muscles optimise your posture. It not only provides more self-confidence, but also prevents back pain and adjusts the wrong postures of our modern lifestyle.

How muscle building works

Muscle building (also: hypertrophy) only occurs when you expose your muscle tissue to a stimulus or physical challenge, e.g. when training at a gym, this stimulus must be strong enough for the body to feel the need to build more muscle to better withstand the challenge of the next workout. During exercise, microscopic damage occurs within the muscle fibres. Your body repairs these muscle fibres with amino acids - the components of proteins - during the rest period after workout. The lack of a strong stimulus to train or insufficient protein will prevent your muscles from growing sustainably.

Nutrition is the decesive factor

In body fat loss and muscle building, nutrition is the most important factor. Around 70 percent of your success depends on it. If you want to build muscle tissue, you first have to provide your body with a calorie surplus. To avoid accumulating too much body fat, it should lie between 200 and 500 kilocalories per day. Second key factor is the right composition of macronutrients:

  • Proteins: Protein (also: proteins) or the amino acids contained therein are the key to muscle building. For optimal muscle building, an increased protein consumption of about 1.5 grams per kilogram of body weight per day is necessary. Ideal sources are low fat meat, fish, legumes, oatmeal, eggs, dairy products and vegetarian or vegan meat alternatives.
  • Carbohydrates: High-quality carbohydrates from potatoes, rice, wholemeal pasta, oatmeal and pulses provide you with the energy you need for training and replenishing muscle glycogen stores.
  • Fats: Contrary to what many still think, fats are not bad for the body. In fact, in sufficient quantities they are essential for survival. The body also needs high-quality fats to build muscle as a source of energy and a building block for important hormones and enzymes. Unsaturated fatty acids, which are found in sea fish such as salmon, nuts, olive oil, linseed and sunflower seeds, are particularly valuable.

Muscle building training in practice

Do you want to start with dumbbells or gym for strength training? Before you get started full of enthusiasm, you should consider a few points. After all, there are also some rules that apply to muscle strength training. If you follow these rules and stick to the training plans for strength training in a disciplined manner, you will quickly achieve visible results.

What is important when doing strength training?

Information regading strength training for building muscle, maximising strength and increasing strength endurance is already give in hundreds of books. Therefore, we would like to concentrate on the most important points that will help you to achieve desired results:

  1. Training intensity: Scientific studies show that muscle growth is at its peak when you train with weights that you can move realitvely easy 8-12 times per set. If, on the other hand, you train too lightly, you give your body no reason to build muscle tissue.
  2. Right technique: Every exercise must be performed with correct technique. It prevents injuries and overloading of joints.On the other hand, correct workout ensures optimal engagement of muscle fibres and thus a greater stimulus for growth.
  3. Training frequency: Every muscle needs to be loaded with a certain regularity in order to grow. Beginners in particular, who are still training at a low intensity, can still train each muscle group 2-3 times a week.
  4. Load Increment: Only if you regularly present your muscles with new challenges will they adapt. This is achieved in strength training by increasing the weight, performing additional repetitions and using intensity techniques.
  5. Variety: Our muscles adapt quickly to familiar loading patterns. Every six to eight weeks you should therefore change some of the exercises in your training plan. This will give your muscle tissue an unfamiliar stimulus.
  6. Breathing: You can only develop your full potential if you breathe correctly during training. Breathe in when releasing a weight (eccentric movement phase) and out when pressing up (concentric movement phase). Holding your breath or performing a press breath is counterproductive as it impedes the oxygen supply to the muscles and can lead to fainting.

Which training plan is best to start with?

There are many training plans available for strength training. However, especially at the beginning, it makes little sense to use a specialised split plan that distributes the muscle groups over different training days. As a beginner, it's all about learning and doing it correctly, optimising coordination and building up a basic strength level. A so-called whole-body plan, in which the entire body is trained in one day, is a good way to do this.

This is usually done three times a week. With this plan you are well equipped for the first six months, taking into account the rules just mentioned above. Later you can switch to a split plan. Probably the best-known split plan is the 2-person split, which can be performed as an upper-body/lower-body plan or as a push/pull plan. Splitting the body further, as is the case with the 3 or 4 split, is only useful for more advanced athletes.

Strength training for Women - The Key to the beach body

The question "is strength training for women useful" can be answered with a resounding "yes". Many women make the mistake of only wanting to burn fat on their way to the body of their dreams. To do so, they spend endless hours sweating on cardio machines. The fact that the result is usually suboptimal despite fat loss is due to the lack of muscle building training. Muscle tissue gives the body its shape and is therefore also responsible for an athletic figure.

So if you want to have the body of your dreams, you also have to make your muscles grow. Don't panic, dear ladies. You don't have to be afraid of muscle packs like Hulk, that's not possible even with the hardest training without illegal substances. And by the way: muscles burn calories and thus fat every second.

How long to do cardio after strength training?

The combination of cardio and strength training is ideal for a healthy body. Those who want to lose body fat can also combine the two trainings. After all, the carbohydrate stores have already been emptied after the muscle-building training, so the body accesses the stored fat more quickly during cardio training. However, there is no general answer to the question "how long should you do cardio after strength training". It depends on how much energy you still have or how much you enjoy cardio training. But it should be at least 20-30 minutes.

Optimal muscle building training with equipment from SPORTSTECH

Strength training is an extremely versatile affair. At SPORTSTECH, the selection of the most diverse equipment for effective strength training is just as versatile as the strength training exercises. Starting with Pull-up Bar and Dip Stations for Gravity Trainer with gravity, Weight Bench and Ab Trainers to full-fledged strength stations Smith Machine, no wishes are left unfulfilled here.

Purists and particularly ambitious athletes reach for theDumbbells and Bench from SPORTSTECH and train just as effectively at home as in the gym. Do you have questions about our equipment or want to know which training option is best for your muscle-building training? Then let our fitness experts advise you free of charge and without any obligation. Best of all: shipping to your home is free of charge!