Weight Training Factors
- BEST/BASIC MOVEMENTS
- DURATION (TIME)
- FREQUENCY & REST
- HOW LONG TO REST BETWEEN SETS
- INTENSITY (HOW MUCH WEIGHT & HEART RATE RANGE)
- KEEPING A TRAINING JOURNAL
You need proper form to get the greatest results/benefits.
sacrifice form to lift heavier weight. This can lead to an
and your probably won't be working the specific muscles.
the movement correctly you will have greater gains
than just by
throwing the weight around.
Squat or Leg Press: quadriceps, hamstrings
and gluteus; Bench Press:
chest, front deltoids and triceps;
Barbell Curl: biceps and
forearms; Pull Ups or Lat. Pulldown:
back and biceps; Shoulder
press: all three deltoids and triceps;
Tricep Pressdown: triceps.
Assistance Exercises - leg extension,
leg curl, dumbell fly, dumbell
curl, dumbell row, side laterals.
A more in depth look at the some
of these exercise are shown in the
section called Favorite Eight
30 minutes a session for a beginner. You can
work out longer with
weights, but don't over-train the muscle, three
exercises per muscle
group is plenty (advanced). If you weight train
for more than 60
minutes your probably doing one of two things,
talking too much.
- As far as frequency goes, I
believe many weight
lifters are confused. There are so many people
who lift weights too
often or not frequently enough. For beginners
2x per week is fine,
3x per week is ideal. Remember to not to exercise
the same muscle
group two days in a row, but you can lift weights two
days in a row.
If you like to weight train more than three days a
week, it would be
best to split the different muscle groups into
(Shown in the Advanced Programs). The actual growth
of muscle tissue
take place during recovery or rest. Depending on
24 - 48 hours is the time range of recuperation.
During this time is
when we are going to have muscle soreness. This
is when our bodies
are repairing the micro-tears in the exercised
muscles. Try to get a
good nightís sleep, because during this period
is when the bodies
hormones are increasing to compensate the stress
of weight training.
Never work the same muscle group two days in a
row, let two days
past before exercising the same muscles.
The answer to this question depends on
what the individual wants to
accomplish with their physique. It makes
perfect sense that the
longer the rest period, the greater rested your
muscles will be to
perform your next set. It takes at least
30 seconds for the
immediate energy source (ATP) in your muscles to
present itself for the next load. Therefore, you would
take a 30 second rest. Although this time may seem optimal,
people don't follow this concept. For instance, the hard core
lifter may rest up to three minutes before attempting their
On the other hand, some people can only lift for 30 minutes
at a time,
so their rest period may be as little as 10 seconds. These
are two extremes, but they both serve a purpose. The hard
lifter needs a longer rest period because they are
greater amounts of weight and are performing
The individual who can't spend an hour in the
gym and is taking a
minimal amount of time to rest, is involving their
These people won't see the same gains in strength and
size as the
hard core weight lifter, but they will reap the health
weight lifting. For the people who have a choice and are
how long to rest in between sets, the ideal time is around
to increase strength.
For beginners the use
of light weight to gain proper form and
balance is important, but
after a few weeks begin to challenge
yourself. For example, the last
repetition of a set should be the
most difficult. From this, you will
know that you are working the
muscle to exhaustion (failure). Your
target heart rate (THR) should
be between 50 and 60 % of maximum heart
equation allows to figure your THR:
(220 - age = MHR)x(%) = THR.
For example, for a person who is 25,
220-25 yr. = 195 which is his
max heart rate. Multiply 195 x .60,
which equals 117 beats per
minute. If this individual were to have a
higher heart rate,
they would be exercising too fast and working their
(with oxygen) rather then their anaerobic system
Remember, weight training is not for burning
calories during the
work out session, itís for building muscle.
This is the only way to ensure that your
current method of training
is definitely working . Accurate records
will tell you whether your
are wasting your time with a particular
training method or if your
making progress. A journal will tell you
if your reps increased or
decreased. It will tell you when your
poundage's increase. This
kind of documentation will make sure
progress keeps coming in small
but measurable increments. Personally,
I keep a log of the two major
movements, the bench press and squat.
These two exercises are the
major determinants of overall body
strength. I can look back over
the last four years in my log book
and see how I increased poundage's
or overcame sticking points.
They are fine, but try to eat a variety of health, low
relatively unprocessed foods. The body needs a perfect balance
a large number of nutrients to grow, and this varies from person
person. There is probably no way to know what each person's
individual nutritional needs are, so rather than guess, over
supplementation might be a good idea. In other words, try to get all
nutrients into your diet through your food intake and reduce the
chances that you're deficient in one or more. Should I eat more
protein?, is a question Iím often asked. For beginners, the answer
is and the reason why is simple. If your just starting out, be more
concerned with proper weight training form and being consistent. This
sudden lifestyle change should be enough for your body to handle.
If you stay consistent for three months, then maybe you can start
focusing on enhancing your diet with extra protein and supplements.
I do recommend a multiple vitamin/mineral. It should be taken daily.
In my Nutrition section, I give an outline for buying a multivitamin.
If you really want to enter the supplement market, try them in a
logical systematic manner. Try one at a time when you stop making
progress in a particular cycle. Once you hit a plateau, begin using
one supplement of your choice. If you overcome that plateau, that
supplement is worth keeping in your nutritional armory. A more in
depth look at supplements is shown in the section called Useful
Despite the best advice of doctors, there
are certain injuries that
bodybuilders can "work around". It may not
be a good idea, but we
understand the supreme sacrifice involved in
taking a few weeks off.
However, there are simply some injuries that
canít be work around.
Knee and shoulder injuries should be taken care
of in a prudent,
therapeutic manner. So see a doctor, because you
will never reach
your goals if you canít do a proper squat, leg press
or bench press.
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