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Weight Training Guidelines
Weight Training Guidelines
We would be negligent if, after advising you to take time off, we omitted
to offer you weight training guidelines. You
may think returning to the gym is only a matter of picking up where
you left off, but it's not that simple. You have to ease back into your
training, and because of the poundage used, intermediate and advanced
bodybuilders are at the greatest risk. As a general rule, the longer
your layoff, the more gradual should be the resumption. For most a few
days or weeks is the typical amount of time away from the gym. A few
bodybuilders, however, start enjoying their time away from training.
Whatever the reason that planned two or three-week layoff stretches
into a three or four month sabbatical. There's nothing wrong with this.
In fact, more bodybuilders might want to try this weight training guidelines.
More important towards this weight training guidelines, how do you ease back into training and weight gain? The following advice will virtually guarantee that your return to the gym will be painless and free of injury. Problems arise when the bodybuilder rushes back into the gym and attempts to pick up where he left off. At the very least, the next day his muscles are sore beyond belief. Too often, however, the end result is a serious injury. Weight training guidelines clearly state that even switching exercises in the middle of a training cycle causes severe soreness.
The first of the weight training guidelines is to step on your return to workout concerns what to wear. If you normally train in a T-shirt and shorts, try switching to a tracksuit (sweat shirt and full-length pants). This clothing will keep the muscles warm, helping to prevent injury. After a week or so - or when you feel you're back in the training groove you can change to your normal attire. The next step is to design a 10 to 14 day introductory training routine for weight gain. We recommend picking one exercise per body part nothing fancy, just basic exercises. No doubt you think this seems like a low intensity workout, and you're right, it is, but after a layoff this is about as much as the body can handle After sitting idle for a few months, you can actually grow on this type of routine as prescribed in the weight training guidelines.
Weight training guidelines is to keep your reps moderate to high say, in the 12 to 15 range. Choose a weight that is about half of what you previously used. Even if your strength levels haven't apparently dropped, resist the temptation to put extra weight on the bar. It could have been boredom that led to the layoff in the first place. Upon resuming training, try new exercises. Instead of flat bench presses, give declines a try. Besides changing exercises, you might want to alter muscle groupings. Instead of training back 6 and chest together, try exercising back and shoulders on the same day. As a general summary, here are a few pointers to keep in mind when resuming training. Always dress warmly to help prevent injuries. Don't attempt to pick up where you left off. Ease back into training. Select one exercise per body part. Never do more than two sets per body part. Keep your rep range moderate to high (12 to 20). Keep the poundage light to moderate. Resist the urge to put more weight on the bar. Stick to these weight-training guidelines and after a few weeks experiment with new exercises.
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