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The Best Weight Training Tips
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Do You Know... The 5 Secrets To Building More
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For most people, thinking about hitting the gym is as close as they ever get to actually working out. Bombarded with over-the-top marketing messages touting the next best piece of exercise equipment and the latest fad diets and workouts, it is no wonder that most people never even begin their weight training routines.
If you've been considering working out with free weights to increase you lean muscle mass, but just don't know where to begin, I've compiled a few of the best weight training tips for lean muscle gain to get you moving in the right direction.
The 5 Best Weight Training
Tips For Muscle Gain
Begin Your Workout With A Complete Warm-Up...
Never attempt to push your body to its limit until you have taken the time to properly warm your muscles. Not only is this dangerous, but it can have a negative impact on your workout as well. A proper warm-up will warm the muscle group and elevate your heart rate without prematurely fatiguing your muscles.
A great place to start is some moderate intensity cardio, such as jogging or walking at a brisk pace. This will elevate your heart rate and prepare your body for the workout to come. Next perform 2-4 warm-up sets of 8-12 repetitions of the primary exercise that you will be performing for your work sets.
For example: If you were performing a chest workout, you would perform 2-4 warm-up sets of bench press at a rep range of 8-12. The idea here is not to strain yourself, rather to focus on proper form and technique to prepare your body for your heavier work sets. I recommend resting 1.5 minutes between warm-up sets.
Plan A Realistic Workout...
If you are new to weight training, do not assume that you will be able to follow any training routine that you see in the next issue of your favorite bodybuilding magazine.
While it's true that these magazines can offer some solid workouts and advice, they are typically not geared towards weight training beginners. As a beginner, you need to realize that you will require more time to rest and recover after each workout than someone who has been training for years, months or even just a few days more than you.
With time your body will adapt to the increased stress that you are placing on it and you will notice that your muscles are not staying sore as long and they used to after each workout. You will then be able to increase the stress that you are placing on your body by increasing the frequency of your workouts, increasing the weight that you are working out with, or increasing the duration of your workouts.
A good place to start is to focus on only one to two body parts per workout.
Perform 2-3 sets of 10-12 repetitions per body part and rest for 2 minutes between sets. perform your weight training every other day so that you allow your body time to rest and recover.
If you absolutely must go to the gym every day, alternate cardio workouts and weight training workouts each day. This should allow you to train efficiently while allowing you to rest and recover after each workout session.
Allow For Proper Rest And Recovery...
Focus on working each body part only one time per week.
This will allow your body to recover between workouts, and allow you to train at a higher level.
By allowing each body part a full week to recover, you are ensuring that your muscles have time to recover between workouts. As a rule of thumb, never perform a workout with a body part that is still sore form the previous workout.
Drink Plenty of Water...
Water plays many important roles in the human body. A lack of water can lead
to serious problems such as dehydration and kidney stones. When you work out, you are increasing your bodies
demand for this ever important nutrient. As a rule of thumb, make it a habit to drink a minimum of 1 gallon of
water per day.
Generally speaking, this should be enough to ensure adequate hydration whether you are exercising or not. Try to consume a few glasses of water prior to exercise, sip on water while you are working out, and drink a few glasses after completing your workout. Your body will thank you!
Learn The Best Weight Training Form...And Use It!
The information in this article is the best weight training advice that I can offer you as a beginner. Long before you venture into the gym, take the time to lean proper weight training technique and form. If you decide not to do this, you're taking your health and safety into your own hands!
If you're in need of a good reference, I recommend Sean Nalewanyj's Muscle Gain Truth No Fail System. This is a well thought out and very comprehensive muscle gain program complete with a muscle building nutritional strategy, rest and recovery program and growth stimulating bodybuilding workouts. You can purchase this book online for $77 at Sean's Muscle Gain Truth website.
If you don't have the patience or time to read a book, hire a certified personal fitness trainer (like me!) to help get you moving in the right direction.
As far as qualified personal trainers go there are many options ranging from your local gym or YMCA to online personal training. Prices range anywhere from $50.00 - $150.00 per hour for traditional personal trainers, to $25.00 - $150.00 per month for an online training subscription.
What ever option you choose, take the time to ask questions and learn before you jump in...And don't forget to utilize the 5 best weight training tips!
As a beginner, there are many things that you will want to consider before you even set foot in the gym. Taking the time to lay a solid foundation, will help to ensure that you have a good experience and get the best weight training results possible from your muscle gain program.
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