It is not enough that you engage in a weight lifting program to have bigger and stronger muscles. Many of us spend weeks, months or even years going to the gym regularly but only to feel frustrated because they can’t see good results instantly. If you want to benefit from your weight lifting routines, there are several factors you need to consider to increase your chances of success.
Be sure to take the following into consideration so that you can benefit from your strength training program:
It’s important that you do the right form to get the best results from your weight lifting routines. There’s no way you can sacrifice form just to be able to lift heavy weights. Doing the wrong form will prevent you from working your specific muscles, and what’s worse is that it increases your risk of injury.
If you’re a beginner in your weight lifting program, the ideal duration of your workout is 30 minutes per session. You may work out for a longer duration with weights, but make sure you don’t overtrain your muscle. Doing three exercises per muscle area is plenty already and is recommended for advanced trainers already.
When it comes to your exercise frequency, many weight lifters are actually confused. Many people lift weights too often because they believe this will make their muscle growth faster, and there are others also who do not lift frequently enough.
For beginners, the ideal frequency is 2 to 3 times per week. Keep in mind that you’re not supposed to exercise the same muscle group in two consecutive days. If you want to train more than 3 times a week, the best thing to do is split the muscle groups into separate days.
It is during rest or recovery period that growth of muscle tissues actually take place. It may vary according to individuals, but 24 to 48 hours is the ideal range of recuperation. It is during this time that the muscles begin to swell, and this is also when the body is repairing the small tears in the muscles being exercises.
It’s important that you get a good night’s sleep because during sleep, the body’s hormones increase to make up for the stress during weight training. It is not recommended that you work the same group of muscles for two consecutive days. Let two days pass before you exercise the same muscle group.
What you use inside the gym also plays an important role in the success of your weight lifting program. One highly recommended method that experts believe is very effective is occlusion training. In this training method, you need to have BFR Bands that will prevent the blood flow out of your trained muscles to enhance its ability to grow in size and strength.