Muscle Training- An Introduction

Getting started with muscle training can be confusing--what exercises should you do

? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.

The Basics:

If you're setting up your own program, you'll need to know some basic muscle training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.

Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be liftingenough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.

Progression: To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.

Specificity: This principle means you should train for your goal. That means, if you want to increase your muscle, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibers.

Rest and Recovery: Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.

Before you get started on setting up your routine, keep a few key points in mind:

Always warm upbefore you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.

Lift and lower your weights slowly.Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.

Breathe. Don't hold your breath and make sure you're using fullrange of motion throughout the movement.

Stand up straight. Pay attention to yourpostureand engage your abs in every movement you're doing to keep your balance and protect your spine.

Muscle Training- An Introduction

By: hen

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