The Starting Strength Program
A popular training program among newbies at the gym is the ‘starting strength’, where the routine and techniques change every few days or weeks, in order to avoid plateaus and maximize strength gains.
It helps to switch and mix up the exercise and uses the theory of constraints to avoid any particular muscle group becoming a bottleneck.
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Some gains in muscle force can appear in two weeks, but gains in muscle size won't be seen until around eight to 12 weeks.
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Strength Training is a better alternative to stretching, and the pro-athletes are now skipping the stretching part of the pre-workout routine and replacing it with a 3-stage dynamic workout:
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