So you have decided it’s time you went to the gym to get fit. Then you realize there are so many machines and exercise equipment available, and you’re not sure which ones you should spend time using. As a beginner, it’s important that you have a specific and concrete weight training technique if you want to get your desired results.
There are lots of exercise and training tips you will find online, but here, we’ll focus on the most basic and important ones.
#1 – Have an exercise and training plan.
The main reason most people fail is because they fail to set goals and create detailed plans on how they’re going to attain such goals. All muscle fitness training methods you see on the web are correct, except that they won’t work forever. That is where planning is very important. You need to divide your program into blocks of exercises, which should regularly change. This variation is what can cause huge developments in your muscles and body.
#2 – Have a journal and take note of everything.
You should keep a journal so you could be aware of the progress that you’re making. Your journal should also serve as a reminder to you of what you need to do.
#3 – Do big movements.
Focus on performing big movements that involve a number of your joints. When it comes to isolating a specific group of muscles, single joint movements are ideal. On the other hand, if you want to work multiple muscle groups, multi joint exercises are what you need.
#4 – Take a rest in between sets.
How much time you should rest between sets will depend on the intensity of your lifts. For instance, if you’re doing high reps (12 to 15), your rest periods then have to be shorter (45 to 75 seconds. And if you’re doing just 1 to 5 reps, your rest periods should be 2 to 5 minutes between each set. This is because the more reps you do with lighter weight, the faster your body can bounce back for the next set. On the other hand, the heavier the weight you lift, the longer it will take to get back the energy for another round.
#5 – Pay attention to your post workout nutrition.
One of the most common mistakes by people who engage in muscle fitness training is not eating right or not eating at all after their training. For your weight training technique or plan to yield good results, you have to eat the right meal after your workout. Ideally, it should contain a combination of different carbohydrates – glucose, maltodextrin, and fructose. Take note also that your post workout protein depends on your body weight.