Muscle Building
Weight Training – The Small Bible For Amateurs
If you are a typical amateur weight trainer who desperately seeks the best advice on the most efficient training regimes, you have most probably realized that there is a huge information overload and a lot of conflicting views.
Patience my friends. You are not alone!
In this article I will try to present the solid facts of weight training without technicalities and a boring jargon.
1. Congratulations on choosing weight training as a form of physical exercise! No other form of exercise can have a more profound impact on your health,physical appearance and fitness status! Weight training is as far as it regards fitness the best investment for your precious time!
2. Weight training is not an option but an absolute must for the general population,regardless of sex and age! It gives strength,increased bone density and a better feeling of balance. It boosts metabolism,preserves or increases muscle mass and dramatically raises the quality of life during the late years.
3. Weight training will not bulk up women and actually most of the men.
4. You will need a plan–even an elementary one–with your weight training regime. What is your main objective?
- Muscle strength?
- Endurance?
- Hypertrophy?
- Power?
- Maximum fat loss and the highest possible muscle definition?
You will need different strategies and tactics to fulfill each of the above objectives!
5. With weight training more is not better! Beware of overtraining! Give priority to a flawless style!
6. Do not bother with the minutiae! Just stick to the basics!
Hereunder you can find some guidelines that will hopefully help you a lot:
- Perform only 2-3 workouts per week.
- Keep them short–20′ to 30′–but really intense! It’s mainly the intensity that will bring body transformation.
- Use only total body workouts. Leave split workouts only for the seasoned bodybuilders.
- Tax your muscles properly. Do not lose your time by playing with light weights!
- That said,do not fall into the trap of the bigger weight!
- Perform only compound/multi-joint exercises. They will bring you a higher yield! Try to avoid the isolation ones!
- Perform 2-3 sets per exercise,with 8-10 repetitions each and try to use minimal breaks if you are aiming for fat loss.
- Prefer the two handed exercises. You will earn time and results.
- Use progressive overload to constantly increase your gains.
- You do not have to use any supplements to achieve impressive results. Just use the right supportive nutrition!
- Finally you definitely do not need a gym for your workouts. You can have outstanding results by training at home!
To your great health!
Chris Strogilis
http://totalfitness-christos.blogspot.com
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