Weightlifting - Basics
To develop proper weight lifting programs, you need to know a few things before you get started.
1 - Your Goals - If you want to compete in powerlifting contests your weight lifting routine will be much different than if you are an athlete who competes in the 100 meter dash.
2 - Fundamentals of Weight Lifting Programs
Train Intensely - You must work each set until you can't do another repetition in good form. There is no point in stopping at a set number of reps (such as 8), if you are capable of doing 12. Your body needs to be challenged or it will not adapt by building new muscle or burning off body fat.
Train Briefly - Your workouts need to be short. This is a very important weight lifting tip. You should never need to do weight lifting programs that take over an hour.
If you are in the gym that long, you aren't working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard.
Train Infrequently - Your body needs time to recover from your weight lifting routine, so that in can adapt and grow. If you train with weights before your body is completey recovered, you won't add new muscle and will eventually over train, a big no no.
This is another extremely important weight lifting tips. It seems that your body's potential for strength increases far outweighs your body's ability to recover. What this means is that as you grow stronger, your body needs more time between weight training sessions in order to recover.
Bench pressing 300 pounds is a far greater stress on your body than bench pressing 50 pounds, even if both were maximum attempts at the time.
Train Progressively - You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible.
Using these fundamentals to create your weight lifting programs will really help you in achieving your goals as fast as possible, whether you want to boost your metabolism and burn fat fast, improve your sports performance, or compete as a bodybuilder.
The weight lifting programs will vary greatly according to those goals but they should all adhere to the fundamentals to be as effective as possible.
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