Weight training or resistance, also known as strength training is aimed to develop the strength and size of skeletal muscles. Bodybuilders and trainers are able to achieve this by doing organized exercises which make the muscles to contract as a response to external weights to stimulate growth and strength. Certain rules need to be followed when strength training to get the optimal results.
Start with larger muscle group – Focus on large muscle groups first instead of smaller ones. Large muscles include the chest, legs, back and shoulders, while the smaller muscle group includes biceps, triceps, forearm and calves. Strengthening the core muscles before focusing on the arms and legs is important because core muscles act as shock absorbers during exercising.
Use free weights – Do not start with machines, as they are designed for advanced bodybuilders. Start with free weights to give you a better control of motion.
Incorporate multi-joint exercises – Exercises such as quads, bench presses or deadlifts help release the hormone testosterone which is a growth hormone and helps in building muscle mass.
Train all body parts – Focus on training different body parts on different days of the week, and also do a full-body workout twice or thrice a week. Your full body workout should consist of 3 sets with 12 reps for every muscle. Make sure you rest for 1 or 2 minutes between every set.
Develop joint flexibility – By developing good joint flexibility, you will prevent strain and pain around your knees, elbows and other joints and other stress injuries. Stretching is the best exercise to develop joint flexibility and also helps to relax the muscles after an intense training session.
Develop ligament and tendon strength – Just like developing joint flexibility, as a strength trainer, you need to focus on improving the overall strength of your ligaments and tendons also as overlooking that will lead to injury. Muscles usually improve faster than ligaments and tendons, so you have to train the tendons and ligaments specially to allow them to withstand tension and tearing.
Avoid overtraining – Overtraining leads to muscle damage and leaves the muscles tired and lethargic. So make sure that you do not train for over an hour daily.
Supplement your training sessions – A protein rich meal an hour before and an hour after the workout session is very important. Taking water and a protein drink within your workout session is also very important, as your body will need the energy and nutrients pre and post workout. Instead of a full meal, use protein bars and protein shakes to meet your protein, carbohydrates and nutrients intake. You may also want to use a protein supplement such as kreatin or whey protein.
Eat frequent and small meals – The usual 3 meals a day should be changed to 5 to 6 small meals throughout the day to improve metabolism. Also, huge meals leave you feeling bloated and inactive, so they should be replaced with smaller and frequent meals.
Strength training can not only help tone your muscles and body, but it can also help you lose weight. It also improves strength, power and endurance and prevents diseases associated with old age, like diabetes, and osteoporosis, along with obesity. It can also be used to assist in physical therapy during recovery, such as after an accident. So incorporate strength training as part of your daily exercise routine, or along with your training sessions at the gym, health club or fitness center or even at home.
