In the spectrum of weight training,
there’s no room for overachieving; especially for beginners.
Lifting weights and pumping iron come with hefty side events
like back injury and pain. Muscle tissue maybe damaged when
muscles are over extended. It is why weight training requires
pacing, progression and frequency.
Prevalently, novice weight trainers are prone
to make the same fatal mistake: lifting more weight than their
body can handle. The formula to any well designed strength fitness
program is progressive resistance. The concept involves allowing
muscles to gradually adapt to each given exercise.
In order to excel at making weight training
gains requires incremental yet slow increases in the resistance,
weight or repetitions. The ideal weight should be comfortable
enough to do a minimum of eight repetitions for a specific exercise.
After 12 repetitions have been completed with
a weight, then the resistance may be increased by up to five
percent. Then, the repetition with the new weight should be
done at eight repetitions until the weight can be worked up
to 12 repetitions. As the body builds endurance, keep gradually
adding weight and repetitions. But remember to reduce repetitions
each time the resistance is increased to build the progression.
As far as the frequency of progression, resistance
and strength training are concerned, there are several considerations.
Primarily, weight training sessions should not be scheduled
more than every other day. The body develops muscles during
periods after intensive strength training sessions or during
rest periods.
Alternatively, for the weight training enthusiast
who prefers to train often, it is pertinent to alternate major
muscles group and not over work the same groups on consecutive
days. When muscles are given the time to recover, they are rebuilt
to grow stronger.
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