On the surface, weightlifting appears easy enough --- however looks can deceive. Physical fitness participants lift weights for a variety of reasons --- most never achieve results equal to the effort they put into it. The body is complicated and tearing down your muscles intentionally for them to grow is science. Fortunately, there are some relatively simple concepts that remove guesswork and almost guarantee results.
Total Weight
When you walk into the weight room, it is nice to know you are lifting the correct weight to achieve your goals, eliminating the guesswork. One effective method of establishing the proper weight is the one repetition principle --- using 75 percent of the maximum weight you can lift with proper form for a particular exercise or lift. Another method is using the weight that fatigues the muscle within 40 to 70 seconds, or eight to 10 repetitions. If you can curl 50 lbs. for 15 repetitions, the weight is likely too low.
Repetitions
The amount of repetitions you select for any given lift depends on a variety of factors. Most common is the eight to 12 repetition range that is best if your goal is increasing the muscle size. However, not everyone is looking to increase muscle size --- some may be looking to increase muscular endurance. In this case, the 12 to 20 repetition range is best. A good rule to follow is begin with lower repetitions, increasing the amount of repetitions as you get stronger over time.
Correct Form
Improper form is one of the most common and costly errors weightlifters make in the gym. The lower back should remain flat or slightly arch inward, unless working the lower back. This will prevent injury and promote proper form. Controlling the movement of the weight is important. Slowly lifting and lowering the weight to the start position yields better results than relying on momentum, by throwing the weight around or rocking your body back and forth. Position your feet naturally and comfortably instead of forcing them to point straight or angled to one side or another as often suggested in exercise directions.
Workout Frequency
Rest and recovery are important aspects of any athlete's training program. Muscle growth occurs when you are out of the gym, as muscles have time to recover and repair the muscle's fibers that were damaged by the weight lifting. Growth hormones are at their highest levels during sleep. The amount of training that can be performed before performance and results are impacted varies from one athlete to another. However, two to three weight-lifting sessions per week is likely sufficient to achieve results.
References
- MotherNature.com: Weight Lifting: Getting the Most From Your Workout: Load Up
- MotherNature.com: Weight Lifting: Getting the Most From Your Workout: Count Off
- BodyBuilding.com; Training; Exercise Form; What Is Proper Form?; Jeremy Likness
- BodyBuilding.com; Rest and Overtraining: What Does This Mean to Bodybuilders?; Jeff Behar
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