Weight Training Fundamentals

Are you enthusiastic to gather all you must to know about weight lifting so you can put together the greatest workout routines humanly possible?

Read on and before you know it you will be writing up weight lifting workouts to get huge muscles or slim down as promptly as doable!

Your opening Rep

Let’s initiate with the basics. When you’re a new member in the sports club – you might get bewildered at times with all the new words flying around: “reps, sets, dropsets, negatives, forced reps, squeeze and the burn” are the dialogue of the day – notwithstanding from all the shouting and grunting that is!

Luckily it’s not all that difficult – and before you know it you’ll be satisfactory versed and will toss around language like “arnold presses” and “weider pyramid system” as if you’ve been a true hardcore trainer for years.

The most basic gym expression must be the “rep” – a rep in the gym is like a letter in language. They are the foundation of each workout and thus – of every great body.

Rep is in simple terms short for “Repetition” and means nothing more than the entire movement of an exercise. If we take the dumbell press to illustrate – moving the weights up and then down again is measured a rep. Reps are ordinarily performed in series – called “sets”. The typical amount of reps is 8-12, but can alter depending on objectives and other things such as the part of the body that is being worked or even the time of the year (contest preparation or a bulk phase)

What is a set?

Let’s do a warming up set – and then 3 working sets of 8 to 12 reps Aha! So that’s what they were chatting about! I told you it wasn’t too difficult. In your best workout routine– when we mention a “set”, we mean a sequence of repetitions.

The most used (often referred to as “classical” or “multi-set”) method of training works as following: you start out with one or two sets per exercise and steadily add other sets and exercises until you’ve built up to 3 to 5 sets of four to five exercises for the bigger muscle groups (such as back and chest).

Advanced athletes normally do 20 to 25 sets for the bigger muscle groups and 12 to 15 sets for smaller muscle groups such as the biceps and triceps. Normally – you would break about 45-60 seconds in between sets and increasingly add to the weight as you go along.

Is lifting more better?

“How much pounds do I have to use to get muscular?” is one of the things people ask me all the time. Well it all depends on the manner you execute reps and sets into your workout routine.

If you stick to my universal recommendations above – you’ll be doing about 3-5 sets of 8-12 reps per exercise. It won’t take long before you “perceive” how much load you can carry for individual exercises and as you keep working out and grow stronger you’ll be able to slowly but surely increase the heaviness as well. Take your time and increase the weight in 5-10% increments every time those 8-12 reps no longer pose much of a threat to your muscles.

Now work hard and grow!

Shark
EXPERT MUSCLE