Weight Training Principles

How To Gain Weight- Discover The Fastest Legal Known Way To Build Solid Lean Muscle Mass And Gain Weight Without Drugs,Supplements Or Even Daily Workouts

Weight Training Principles

So you've started a weight training program and followed a basic Weight Training principle for the last 6 months. You've gotten over the initial muscle soreness and stiffness and now you're starting to see a little change in your body. Now it's time to move up and beyond your basic weight training. Intermediate weight training is the level at which 90% of trainees work at for the duration of their weight training lives. Truly advanced programs are usually reserved for bodybuilders, Olympic lifters and power lifters whose needs are very specific and demanding. You need a set of Weight Training principles for the intermediate stage too.

Based on good Weight Training principles, let's look at the specific characteristics of a good weight-training program and see how they may apply to your program:

• Frequency of Training: For optimum recovery, trainees need at least 48 hours between training sessions for the same body part. This rule applies to every trainee...from rank beginner at basic weight training to advanced bodybuilder. If you train all body parts each workout, you should only train every other day. If you prefer splitting body parts, just remember to rest each body part for 48 hours before it's next workout. This is an important weight Training principle.

• Exercise Volume: If you are training every body part at each workout, as a weight Training principle you should limit your exercises to one compound movement per body part. Compound exercises require the movement of more than one joint, i.e., squats, bench presses, pull downs, etc. If you are splitting your body parts, you can add simple exercises to the corresponding compound exercises. Simple exercises require the isolated movement of one joint. For example, you can add dumbbell flies to your bench press, or leg curls to your squats.

• Exercise Intensity: Weight Training principle state that compound exercises need more sets than simple exercises to be both safe and effective. Simple, one-joint exercises are more direct in nature. A good rule of thumb for the intermediate trainer is four to six sets of compound exercises and two sets of simple exercises. Rep schemes generally involve eight to ten reps for upper body movements and twelve to twenty reps for lower body movements. Try experimenting with such principles as forced reps and training to failure for short periods (one workout every two weeks). They're harder to recover from and always require a spotter or training partner.

• Tempo: Many trainers do not address Workout tempo, but it is very important. You should train at a fairly rapid pace with minimal rest between sets. Strive for less recovery time between sets and exercises. This develops your anaerobic and, to some degree, your aerobic energy systems.

These techniques based on Weight Training principles will help you move beyond basic training and allow you to make steady gains in your weight-training program.