Part 4- Weight training routines Building bullet-proof muscles

Building your own weight training routines.

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Building your own weight training routines- Rest Intervals

Typically, the amount of rest needed between sets and exercises increases the heavier the weight used and the lower the number of reps.

For the 8 to 12 rep range, the general guideline is to rest 30 to 90 seconds between sets and exercises.

Reducing your rest interval is one way of increasing the intensity of your workout.

However, for most people, rest periods shorter than 30 seconds is often insufficient and may affect the quality of your workout- ultimately impacting the results of your training.

If your energy stores haven't replenished sufficiently, you won't be able to complete your next set.

Conversely, resting too long may adversely affect your body’s hormonal environment brought about by the successful intensity level of your workout.

If you’re just starting out or if you're fairly unconditioned, there is some research to suggest you may need twice as much rest as indicated above.

A general rule of thumb to keep in mind is to allow enough time to rest so that you can perform the next set or exercise in proper form.

Building your own weight training routines- Tempo

Always, always, always perform your exercise with correct form and technique.

By far, the most important factor for your safety is performing exercises with correct form and technique. This cannot be emphasized enough.

Correct form and technique will lead to superior results.

Incorrect form and technique potentially leads to injury.

Devote a lot of time to mastering your exercise technique.

Whatever you do- and no matter how advanced you are- make certain that every rep of every set of each exercise is performed with excellent form and technique.

Make every rep count.

Control your movement.

Flinging the weights and using momentum like so many people do reduces the effectiveness of your exercise and can potentially lead to pulled muscles, back pain or other injuries.

One simple way to help you maintain correct form and technique throughout, is to control the speed with which you perform your movements. This is called tempo.

Although sources vary slightly, a general guideline is to take about 2 seconds to lift the weight, and lower it to a count of 4 seconds. Other sources suggest lifting and lowering the weight to a count of 3 seconds each way.

Both are fairly similar and either approach will help you to virtually eliminate momentum from your movements.

Building your own weight training routines- How to Breathe

Exhale on exertion.

Generally, you will want to exhale during the most difficult part of the lift. This part of the lift is often referred to as the ‘sticking point’.

Breathe in during the opposite movement or what is known as the ‘recovery phase’ of the lift.

Do not hold your breath as it can potentially induce excessive increases in blood pressure.

Breathing in this fashion may seem counterintuitive at first, but it will rapidly become second nature.

Building your own weight training routines- Concluding words

Remember, the preceding are just general guidelines.

Adjust these variables to levels commensurate with your own physical abilities, training experience, and exercise goals. Your program should be appropriate for you.

Emphasize safety first. Master correct exercise form and technique. Start slowly and build up progressively.

Most of all, keep things simple, practical and convenient.

Weight training routines are a great way to increase your strength, tone up your muscles, grow muscle mass, build muscular endurance and generally improve your appearance.

Fitness is not a race. Ultimately, your success and the results you seek are not only dependent upon the quality of effort you provide, but also upon your ability to persist over time!

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