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.
A Vital Weight Training Tip – Use 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? Bascially it means that the strength training exercises should be peformed until the point of momentary muscle failure. This means to continue the exercise movement to the point when no further repetitions s 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 regulary. This type of high intensity exercise means your
muscles will recieve a strong stimulus to recruit more muscle fibers and
become stronger by yout nest 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 authoritive 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
recomendations are based on extensive scientific research it make good
sense to try and follow these closely. Thes weight training tips are
essentially based on the ACSM guidelinesWeight Training Tips for Workout Recovery
Recovery Period – The third tip to help you gat 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 48 hours but generally a longer time period of 72 to 96 hours usually works 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. Ideally the muscle will recruit more muscle fibers and then be at a higher level of strength 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.
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