Weight Training - Basics of Weight Training Program

By: Alien

Weight training programs are organized to build muscle and also gain required weight. There are some basic points, which are to be considered in order to gain adequate weight or muscle building. Some instructions are given below.

Heavy weight should be used: In training programs heavy weights should be used, as that is the way when the individual understands that body needs to grow. Heavy weight should be used but it should be smart also. The individual should think that to lift the heavy weight the person should grow.

Compound movements should be focused: Compound movements usually involve largest muscle groups and as a result hit utmost muscle fibers. This results into fast muscle gain. Some of the best moves can be mentioned as squats, bench press and dead lifts. All these should be done in regular manner. As the major muscle groups need more concentration as well as energy, they should be trained first.

Training time and frequency: Training should be done less that one hour per day and that too only three to four days in a week. The valid reason behind it is that an individual after rigorous weight training lacks testosterone production after fifty to sixty minutes of training while cortisol levels rise after some period of it. It is always tough to concentrate after doing weight training because of the lacking energy levels.

Both upper and lower body should be trained: Proper proportion in the body should be there. Legs should be trained with squats. Weak leg and weak chest are the factors responsible for injury at the time of deadlifts and rows.

Focus should be there: If an individual exercise in a regular manner week after week he must get the muscular physique. He can do it in the gym or else in the home environment.

New workouts should be added: All the time doing the same workout can be boring to the person. That is why every time new workouts should be added to avoid boredom.

Regular measuring is needed: In every week measurement of the chest arms, waist, etc is to be taken. Weight should be measured regularly.

Some other basic instructions are to get the best result add some aerobic exercises to the weight training programs. The formula in the rest and recovery section should be followed seriously. Free weights are regarded as better than the machine. Machines are always safe and easy to use but in spite of these factors free weight should be chosen for the beginners

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