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Getting Maximum Results From Weight Training
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Here are some tips to get the most out of your weight training workout:
In general, if you can do more than 15 reps of an exercise in a row, increase your weight. You should be lifting a weight that allows you to do between 6-12 reps, with the last few reps being fairly difficult to complete.
Do about 1-4 sets of an exercise, and don't be afraid to change the amount of weight you're lifting in between sets.
1-2 sets is enough if you are maintaining general fitness.
Change your weight lifting routine by changing the order in which you do your exercises and the exercises that you do.
Work bigger muscle groups before smaller ones. For example, do chest and back exercises, before triceps and biceps.
Smaller muscle groups tire out faster and won't have the energy to push bigger muscle groups if they have already been worked.
Rethink your weight training program every 6-12 weeks
Try lots of different weight lifting ideas and exercises. Keep the ones you like and get rid of the ones you don't.
To keep enjoying your workouts, include lots of variety, avoid injury by using proper technique and listen to your body.
Without proper nutrition, you won't get good results.
Drink lots and lots of water through out the day.
With a spotter, try lifting weights that will only allow you to do about 4 reps once in a while. Make sure to vary the muscles you try this with. Do a few sets like this. This will increase your muscular strength.
Try decreasing your weight to one that will allow you to do about 25 reps. This will increase your muscular endurance.
Breath out as you go against gravity (the harder part) and breath in on the release. (eg. with bicep curl breath out as you curl up and in on the way down).
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Definitions:
Reps/Repetitions: The number of times you will repeat an exercise without putting the weight down or taking a break.
For example, if you do 15 push ups in a row, without resting, you did 15 reps of pushups.
Sets: The number of times you will do a group of repetitions of an exercise. For example, if you do 15 reps of
pushups, take a break, than do another 15 reps of pushups, you did 2 sets of pushups.
The New Encyclopedia of Modern Bodybuilding, by Arnold Schwarzenegger contains everything you
need to know about working out with weights. It has nutritional information, advice and tons of
exercises to maximize the growth of your muscles with pictures and descriptions. This is the
book to own if you're serious about bodybuilding.
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If you have any questions or comments, please
e-mail me at bestrong_ca@yahoo.com
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