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Are you working out at home with dumbbells, or are you joining a gym?
Have this all planned out prior to your first repetition.
Consider what time of the day; and where you going to workout.
An example would be one workout doing chest, and back, while the next workout exercises legs.
In a weightlifting workout split routine, you can really maximize your muscle producing days.
As far as breaking up your body-parts up, I recommend a split routine.
I always recommend using a two second positive, and a four second negative cadence.
Make sure you are letting the muscle do the work, and not the external force - momentum.
Another tip I would like you to consider is the speed of reps.
The higher your intensity, the more rest you will need.
Depending on your goals, once again, you should only be weightlifting one to two days per week, maximum.
You should have this all outlined prior to lifting your first weight.
Make sure you have incorporated enough rest days between workouts.
For bodybuilders, I recommend 8-12 reps per set.
According to your goals, you can either train for strength by doing very heavy weight and low reps, or for endurance, lower weights, more reps.
The intensity should be high, depending upon your goals, while the volume or sets should be low.
You should only be doing one to three different exercises per body part. Please remember, weightlifting is anaerobic, not aerobic.
Use one as a warm up, and the other as an all-out "work set."
You should not be doing more than two sets of weights for each exercise.
Determine how many sets, exercises, and reps per body part you intend to perform.
What follows are some weightlifting program design tips you should consider.
Program Design - Next, you will, once again, want to sit down at a computer, or have a paper and pen ready to begin outlining your specific program. You should also discuss your exercise program with your physician asking if there are any medical limitations.
Sometimes your doctor can locate a medical limitation you didn't even know you had.
I recommend getting a medical physical prior to engaging in an exercise program.
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