Get more from your workout

Getting the Most from Your Weight Lifting Program

Many have different goals for weightstheir weight lifting workouts and those that have trained for years typically have a good handle on their program.  Accumulating weight lifting tips along with trial and error for many has proved help in attaining goals. Whether you are just starting out or an experienced weight lifter, deciding on the proper weight lifting exercises to bodybuilding workouts can be overwhelming if you looking to advance and get more from you work outs. Let’s face it, most people do not have a lot of time to dedicate to working out and it’s difficult just to squeeze it in with a hectic schedule of work and life in general.

If you’ve spent some time having frequency going to the gym, you may notice that you will see the same people day in and day out. However some of those frequent gym goers never really seem to show any noticeable muscle gain or weight loss. Even with a solid program encompassing an excellent choice of weight lifting programs if you want to get the most of your work outs, there are some key weight lifting tips that need to be considered.

Increased overload:

The very foundation of muscle growth is breaking down the muscle fibers that will have to encounter a period of repair. Repeated overload and muscle repair processes will gradually increase your muscle fibers in strength and size. The way to really get the most out of this is make it a plan to set goals of increasing the weight of any given exercise and/ or achieve more reps than the previous workout. For example, if you set your weight for close grip bench press at 150 pds for 8 reps and 4 sets, then the 8th rep should occur with some struggle and a spotter. You should aim to jump weight to possibly 165 pds where you can achieve the same 8 reps, thus increasing the overload and your repair process.

Rest Time:

It’s amazing to see people at the gym for 2-3 hours at a time; however seem to do a few sets and then walk around socializing, check their phones, etc., and then get to another set or exercise. If your looking to really hit some goals, rest no more than 30 seconds between all sets. Not only will get more growth, you will get out of the gym in less time and other things in your life that have priority. Another tip for rest that is equally as important is rest time between workouts. Overloading the same muscle parts with too much frequency can cause your muscles to not have enough time to repair before you break them down again and not benefit from the rebuilding process limiting growth. Each muscle part needs a few days, some more than others. A good rule of thumb is to not break down the same muscle group until 4-5 days after the last workout for that group.

Shock Your Muscles:

It can be very easy to find a workout routine that works for you and stick with it. That’s good and bad. It’s great to be dedicated and have a solid regiment; however muscles get “bored” with the same repetition, the same movements and the same breakdown process. There are countless schools of thought on the breakdown and order of body parts exercised. For example; day one could be Chest and triceps, day two back and bi’s, and day three is Shoulders and abs with a rest day in between and start over the cycle. Naturally there are many variations that people find that work well. What is key is that you mix things up by introducing a new exercise once and a while or shifting the order and/ or day in the cycle to work out certain body parts. The idea is to keep your muscles from getting stagnant. Through in a 50 rep burn out set where you usually do an 8 rep set.  You could even add in a weight training cardio workouts for an entire week and then go back to your normal workout cycle. Depending on your goals, you may add reps for bodybuilding workouts or lower your reps for a power lifting approach, in either case change up the usual rep routine just for a week or two; your muscles will reward you.

Nutrition:

Having the best workout with a great weight lifting exercises could leave you struggling if you do not get the proper nutrition.  Think about it, you’re blasting each muscle group every week and achieve muscle failure and asking your body to come up more energy and Nutritionnutrients. It is so important that you give your body what it needs to repair and grow. Drink more water if you are not drinking water throughout the day. Try to stay away from caffeine, there is no benefit in caffeine when it comes to muscle growth, it only hinders the repair process even if you think you have more energy. Utilize vitamins like B6 and B12 for energy. Add a whey protein supplement for your diet, there are many on the market to research and come with plenty of need vitamins and amino acids which is great for repair and growth processes. Equally as important stay away from diet drinks sodas, there is not nutritional benefit and the amounts of sodium in soft drinks will only retain water and also raise blood pressure.