Starting a weight training program can be overwhelming for many of us, especially if it’s your first time and you’re pressured to shed some weight and tone the muscles in your body. There are lots of machines you need to figure out how to use, numerous exercises to choose from, and an array of routines that guarantee weight loss or strength building.
Fortunately, things can be made simpler. Once you have identified the right body weight strength training program, all you need to do is stick to it until you achieve your desired results. When done properly and effectively, weight lifting can offer great results, not just in building muscles, but also boosting your metabolism.
How to Increase Muscle Size
Starting a weight training program is not only about grabbing a couple of dumbbells and lifting continuously. It’s important that you have a set program. You should know what needs to be done and how it’s done. Before you go ahead and start hitting the weights, check out these tips for a successful training program:
Set fitness goals. No matter what body weight strength training program you choose, it’s important that you be driven by goals. But you have to be careful with what goals you’re going to set for yourself. For you to have a great chance at success, your goals need to be specific, measurable, attainable, relevant, and time bound (SMART).
Start small. As you begin your program, be sure not to overdo it. This means that you should start small – 3 days a week and 45 minutes per workout session is recommended for beginners. Be sure not to overwork your body as this will increase your risk of getting injured.
Go for compound lifts. Fitness experts recommend the use of multi-joint exercises, such as deadlifts and squats. The reason is that these exercises involve big movements, so you can get more done in a less amount of time.
Put lifts first. You should do the most important exercises first. This will ensure that fatigue will not compromise your form as you do the biggest lifts. In short, you ought to do compound lifts first before you move on to more isolated exercises.
Cardio and strength is a good combination. Doing exercises back-to-back is recommended so you can get the benefits of both cardio and strength exercises. When you superset compound lifts, it will cause your heart rate to go up.
Use occlusion wraps when lifting. Occlusion training wraps or BFR bands are highly recommended for lifters. That’s because wrapping your limbs during your workouts can make your muscles swell more, causing them to grow bigger. This is a popular technique in the world of body weight strength training, which is why fitness experts highly recommend it.