3 Best Weight Training Tips

3 Best Weight Training Tips

3 Best Weight Training Tips – Are you getting the maximum muscle building results from your weight training workouts? Most people could train much better and get much better results. Following these weight training tips can make a huge difference in you workout results. Many folks spend long hours in the gym, pumping iron and lifting like crazy, yet show little benefit from their effort. Other people unfortunately shy away from strength training either because they do not understand the outstanding physical benefit they will get or they think it takes a lot of time. Proper strength training is performed in a high intensity manner. Using high intensity training methods will result in getting maximum benefit in the amount minimum of time. Actually the exact definition of exercise definition is Intensity = Work divided by Time.  Think about his and you will understand that proper weight training should be brief in time but intense in effort. By following these strength training tips you can greatly improve the results from your workouts and will most likely reduce your training time.

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Please note that the weight training tips mentioned here apply to just about any type of strength training and muscle building exercise and weight training. Free weights (dumbells and barbells), weight training machines and body-weight exercises (such as dips, chin ups and ab crunches) all require similar training guidelines to provide effective strength training benefit.

 Weight Training Tips – Proper Form!

Proper form – The laws of physics tells us a lot concerning momentum and the forces needed to move any object, such as a barbell or weight stack.  How does this apply to muscle building and weight training tips? This is very simple and cannot be disputed. The weight or resistance you are exercising with should never be lifted quickly. You should also not drop the weight.  Your weight training exercises should always be performed in a slow and controlled manner. By lifting the weight slowly you eliminate the use of momentum and force your muscles to contract with much more force. This means you will be getting a much better workout. It is simply harder to lift weight slowly then to lift fast.

The idea is to make your muscle work harder! It is also much safer to train this way. But just how slowly should your movement be? One very common technique is to take 2 complete seconds to do the lifting motion, a full 1 second pause and then take 4 seconds to slowly lower the weight back down. This results in one repetition taking about six full seconds to complete. Most people train at a much faster pace thereby make the repetitions much easier to perform.  Some advanced training methods use even slower movements. These techniques are really very difficult to perform, requires a lot of effort and will take a lot out of you. The most important thing to keep in mind as you train is that you should use a slow and controlled speed of motion and perform the movement through a full range of motion.  Using such proper form and proper speed of motion greatly increases both the safety and the benefits of your muscle building exercise.

Weight Training Tips – High Intensity Effort

High Intensity effort – High Intensity training is not a new exercise concept but it got a large boost in popularity during the 1970’s by Arthur Jones, the creator of the revolutionary Nautilus fitness machines. The effectiveness of high intensity exercise has been clearly demonstrated by many top athletes, including Mike Menzter, a 5 time Mr. Olympia winner. But what exactly does the term high intensity exercise really mean?  Basically it means that the strength training exercises should be performed until the point of momentary muscle failure. This means to continue the exercise movement to the point when no further repetitions can be done and the final one attempted is a “failed” rep, hence the name failure.  This is one of the most important weight training tips you can follow yet it is often ignored by people who workout regularly. This type of high intensity exercise means your muscles will receive a strong stimulus to recruit more muscle fibers and become stronger by your next workout. You should keep in mind that a muscle building program is a combination of stimulating your muscles with exercise and than allowing your muscles to grow and develop between workouts when rest and recovery takes place.  High intensity exercise puts lots of stress on the body and it must not be overdone by performing too much in one workout or by exercising too frequently. The American College of Sports Medicine, the most respected authoritative organization that deals with the field of exercise, suggests that healthy adults should perform ten exercise 2 times per week, performing 8 to 12 repetitions each set. Since these recommendations are based on extensive scientific research it make good sense to try and follow these closely. These weight training tips are essentially based on the ACSM guidelines.

Weight Training Tips for Workout Recovery

Recovery Period – The third tip to help you get maximum results from your strength training is to make sure you have proper and complete recovery and rest during the time span between your exercise sessions. If a person is doing a complete body workout routine or if utilizing a split workout program (different body parts on different days), the necessity for the bodies recovery stays the same. This time span should always take at least a minimum of 48 hours but generally a longer time period of 72 to 96 hours or longer usually work much better. Keep in mind that your muscles actually develop and grow during this time and you should want the recovery period to be sufficient. Initially the muscles have to have their basic recovery from the stimulus of the high intensity workout, then additional time to overcompensate and adapt. Sleep is a very important factor here. Ideally the muscles will recruit more muscle fibers and then be at a higher level of strength and fitness for the next workout.  To ensure that you get full recovery you should make certain that you get adequate sleep, proper nutrition and also avoid over training. Too much exercise or workouts done too frequently can be detrimental to your training results.

Always try to follow these three weight training tips – Use proper exercise form, exercise in a high intensity fashion and be sure to allow for full recovery.  With this the benefits of your muscle building workouts will increase dramatically.

www.SuperMuscular.com | Weight Training Tips

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