Improve your muscle mass gain: training with weights

Strength training can help you tone your muscles, improve your appearance, and combat age-related muscle loss.

Your friends like to use weight machines and weights at the gym. And you see the results of their hard work: toned muscles and an overall improved physique. You would like to start a bodybuilding program, but you are not sure you have the time. Let’s see how to get there.

weight training

Bodybuilding is a type of strength training that uses weights for resistance. Weight training provides stress to the muscles which allows them to adapt and grow stronger. The same way aerobic conditioning strengthens the heart. Weight training can be done with free weights, such as dumbbells, or using weight machines. You can also increase your strength through other types of resistance exercises. For example using your body weight or resistance bands.

Weight Training: How Much Do You Need?

You don’t have to be in the weight room for 90 minutes a day to see results. For most people, short strength training sessions a few times a week are more convenient than extended daily workouts. You can see a significant improvement in your strength with just two or three 20- or 30-minute weight training sessions per week. This frequency also meets activity recommendations for healthy adults.

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Weight training: It’s all about technique

Strength training offers significant health benefits when done correctly. But it can lead to injuries, such as sprains, strains and broken bones, if not done correctly.

For best results, consider these basic principles of weight training:

Learn the proper technique

If you’re new to bodybuilding, work with a trainer or other fitness specialist to learn proper form and technique. Even experienced athletes may need to revise their form from time to time.

Warming up

Cold muscles are more prone to injury than warm muscles. Try brisk walking or another aerobic activity for five or ten minutes before lifting weights.

Do one set of repetitions

Theories on how best to approach weight training abound, including countless reps and hours in the gym. But research shows that a single set of exercises with a weight that tires the muscle after about 12 to 15 reps is effective in building muscle mass in most people. It can be as effective as three sets of the same exercise.

Use the appropriate weight

The proper weight to lift is heavy enough to tire your muscles after about 12-15 reps. You should barely be able to complete the last rep.

Start slow

If you are a beginner, you may find that you are only able to lift a few pounds. It’s not serious. Once your muscles, tendons and ligaments become accustomed to strength exercises, you may be surprised at how quickly you progress. Once you can easily do 12-15 reps or more with a particular weight, gradually increase the weight.

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Take time to rest

To give your muscles time to recover, rest a full day between exercises for each specific muscle group. You can choose to work the major muscle groups in one session two or three times a week. Or schedule daily sessions for specific muscle groups. For example, on Monday, work your arms and shoulders, on Tuesday, your legs, etc.

Reap the rewards of bodybuilding

Lean muscle mass naturally declines with age. If you don’t do anything to replace lost muscle, it will be replaced with fat. But strength training can help you reverse the trend, at any age. As your muscle mass increases, you will be able to lift weights more easily and for longer. You’ll also help maintain your bone density, better manage your weight, and improve your body’s metabolism. So don’t wait. Start today.


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