Increasingly more individuals understand the importance of incorporating weightlifting into their fitness program. The misconception that weight training adds bulk and mass to the physique is no longer the fear for those seeking fitness. To encourage weightlifting so that you can gain desired results from your fitness program, everyone should know a few tips before starting a weightlifting plan.
Always Use Correct Technique
Lifting weights using improper technique and form can cause injury, but also prevents you from gaining results. Most exercises require keeping your back straight, so refrain from swaying or arching to lift weight that is too heavy or has become heavy. If you are unsure on how to properly execute an exercise, ask a fitness professional for assistance or skip the exercise all together until you have learned the proper technique.
Train With Appropriate Weight
Training with the appropriate weight helps you achieve better results and prevents injury. You should be able to lift at least eight reps of the chosen weight using correct form; otherwise, the weight is too heavy. In addition, the last few reps of your set should be somewhat of a struggle; you should barely be able to lift using good technique. If you're breezing through each rep, the weight is too light.
Training Frequency
The general rule for weightlifting is to incorporate it three times a week on non-consecutive days. However, your fitness goal and body type will determine your overall training frequency. Always allow at least 48 hours of rest between training sessions before training the same muscle group again. Another effective training method is split training where your workout days are broken up into different muscle groups. This training allows you to train each group intensely once a week. According to Dr. John Berardi, owner of Precision Nutrition, Inc., it takes your muscles at least seven days to fully recover.
Muscle Recovery
Weight training breaks down your muscles and depletes the glycogen -- stored carbohydrates for energy. To effectively develop muscle, fuel your body with carbs and protein immediately after your training session to repair and develop muscle tissue, as well as replace glycogen. According to Berardi, immediately following weight training, your muscles swell as a result of water accumulation. In addition, your muscles may become sore due to delay onset muscle soreness. Although, it's essential to get adequate amounts of rest between workouts, to speed up the recovery process and reduce the effects of muscle soreness, perform light exercise such as cardio on your non-lifting days. It's essential to include recovery in your weightlifting program; this stage is when muscle growth occurs.
Lift Weights Before Cardio
Focus on the strength aspect first when performing strength training and cardio in the same workout session. First, warm up with 5 to 15 minutes of cardio -- no more than 15. Complete your weightlifting routine and then follow-up with 20 to 30 minutes of cardio. If you use up all your stored glycogen by performing cardio first, you won't have the energy to lift weights or gain maximum results. According to BodyBuilding.com, if your goal is to build muscle mass, perform cardio on your non-training days so that your muscles have a chance to properly recover. Individuals focusing on weight loss or reducing body fat will benefit more from cardio immediately after weights.
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