Weight Training Workout

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Weight Training Workout

Weight training workout is a plan on how you should go about your exercises and gain muscle mass. Each and every individual has a unique physique. Some are genetically adapted for heavy build, but some are not. Individual demands have to be analyzed and the training program has to be tailor-made keeping the ability of the individual to withstand and effectively gain from the weight training workout.

Weight training workout if not properly handled will cause you damages than helping you to gain muscle mass. One main cause of injury is using too much weight when you should be lifting less than that. It is correct to state that you should lift more than what you had been lifting to enhance muscle growth. But you should also be aware of your capabilities. You must be an advanced bodybuilder to lift heavy weights, which otherwise can cause injury. Increases in weights must be in a systematic manner. You may come across people who do 200 pounds in the preacher curl or 500 pounds in the bench press, but that they achieved it by gradually adding up their training and they never compromised on their health. No compromises will get you results in effective weight training workout.

Weight training workout needs proper warm up. Cold muscles are less flexible than warm muscles. When you attempt heavy workout with cold muscles then they are susceptible to injuries. Warm ups are of three types: cardiovascular, general whole-body and a warm up for the muscle you are going to train at the moment. It is better to do all the three for better results. If all are not possible then at least the third one i.e. warm up for the muscle you are going to train at the moment must be done in order to refrain from damages. Start with lightweights and do 15 to 20 reps, then move on to a moderate rep of 12 to 15 reps with medium weight. Move on to the heavy lifts only if you have done enough warm ups with the light and medium weights for a proper weight training workout.

Weight training workout can benefit highly by properly employing the various types of exercises. While doing squats, dead lifts, preacher curls and flyes you may observe that the muscles do not respond well even though you had done enough warm ups. Benefits accrued from such exercises can be obtained from other alternative ones. Squats are important for thigh development, but the same benefit can be obtained from a combination of other exercises, such as leg presses and extensions. Preacher curls inflicts stress on the lower biceps/tendon region. You can replace it with barbell curls or with dumbbells. Certain exercises are better left than done. For better results avoid exercises like Seated twists, Bench squats, Weighted side bends, Headstands and Hyperextensions in your weight training workout.