All-Seasoned Strength Training Tips Blast Away All Training MythsRealistic and "Do-able" Tips I see results fast when putting these strength training tips into smart use, plus I train efficiently and correctly. And you will too. I provide "realistic" and "do-able" tips here to help you in strength training. I know strength training is hard work, hard work, hard work..... And after all the hard work, most of the time, you sort of feeling yourself "not" getting anywhere in your development of strength and muscular endurance.....you sort of standing stagnant in your strength training effort.... Frustration, irritation, disappointment and the thinking "what's wrong with my training" will quickly overtake your senses. You lose heart in your training. After that, you just abandon anything to do with strength training. DON'T. Ta - Dah - Dah - My all "seasoned" strength training tips will rescue you from your "misery"..... Do you know that many, many factors are required to be at work so that you produce effective and "see-result" training for your muscles? What are these factors? Techniques? Repetitions and sets? Weight and resistance to use? Frequency? Intensity? What?...... The list could go on for a while..... But here I've condensed the strength training tips into concise, compact points, from many years of exercising and strength training.... They'll blast away all kinds of myths and misconceptions about strength training, so you've an effective training. And the most important thing is - you see results! Here we go -
For a beginner, use a weight that you feel somewhat challenging but doesn't cause you strain or exhaustion. This will help you to avoid injury and to concentrate on learning good technique before you increase load on your muscle. You then decide the maximum weight you can lift for 10 repetitions (shortened to reps thereafter). You will lift 50% of that weight during set 1, 75% during set 2 and 100% during set 3. Or you can try to finish all 3 sets at the 100% level. Or you can lift 100% during set 1, then 75%, then 50%. There're many ways to challenge your muscle. Find what works for you, but change your training workout periodically for optimal strength increases. Training Tip 2: Frequency of your Workout Workout 2-4 times per week, preferably on alternate days to allow your muscles sufficient time to rebuild and recover. If your training session is "easy and light", you can train more frequently. You can also alternate "heavy" and "light" loading sessions. Training Tip 3: Reps and Sets This depends. If you're aiming for an overall strengthening of your muscles, you can select a weight/resistance that fatigues your muscle after 8-12 reps and 1-3 sets. If you're fired up about attaining muscular endurance, you can increase the number of reps to 30, using lighter weight. If you're looking for "extraordinary" strength and powerful muscles, you can do 4 - 6 reps with heavier weight/resistance. Strength Training Tip 4: the Rest Between each set of Exercise If you're doing 8-12 reps, give yourself a 30-60 second rest in between sets. If you strength-train regularly, you'll recover more quickly and need shorter rest period in between sets. It all depends on your exercise and fitness level. No hard and fast rule here. Training Tip 5: when to Increase Weight/Resistance The time to increase weight/resistance is when you can do 2 or 3 successive training sessions with ease, at the high end of your rep range. With heavier weight, you can reduce your reps and gradually build up again. If you reach a point where you feel comfortable with your strength, maintain your training routine 2 times per week. Strength Training Tip 6: the Proper Training Technique Your muscular strength is improved when you do fewer reps at a higher weight/resistance. For example, when 3 to 5 pound weight/resistance become easy for you and you could do 15 reps with ease, you should change to 5 to 12 pound weight/resistance and do 8 reps. If you keep the same weight/resistance and only increase the number of reps, you would have increased your endurance but not your muscle strength. Other things you need to take note of:
Training Tip 7: the Safe Way to Train Warm up properly! This will help to prevent injury. You'd want to perfect each exercise technique and form prior to adding weight/resistance. When lifting the weight/resistance, do it in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift. Remember to work within a rep range that suits you (normally the rep range is 6-25 reps per set) Strength Training Tip 8: Training Efficiency You need to strength-train your entire body equally (include all muscle groups) to ensure muscle balance. E.g. If you strengthen your chest muscles, don't neglect your upper back. Exercise your lower back and your stomach too. Exercises for the same body part can be changed every 4-6 weeks to optimize strength increases and promote muscular balance. For better results, train at a high level of intensity (i.e. as close to muscle fatigue as possible). Training Tip 9: Duration of Training A session of workout should take 20 - 40 minutes, with 1-3 sets per exercise and 8-16 exercises per workout.
Splendid! Now that you've got all these strength training tips in your hand, it's time to put them to smart use! Once you start to apply them to your strength training workouts, you'll begin to catapult your gain in muscle strength like never before! Believe me. Bookmark this page? Click one of the little buttons below and you're done. Back to top
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