If you take a look through magazines weightlifting sometimes you might be forgiven for thinking that all sorts of pills and potions, legal and other requirements, to build any real force. But there is good news if you try to learn how to gain strength, of course ... the progressive resistance exercise, good nutrition and plenty of rest is all that is really needed.
In the area free weight a gym, there are 3 kinds of people: the training of weightlifters for strength, building size and bodybuilders to power builders to a combination of both. They may be doing the same exercises, especially multi-joint, compound exercises like squats and deadlifts, but each follows a different path in the gym.
If your goal is to become stronger, of course, you emulate more closely weightlifters. Your exercise program will be built mainly around compound exercises, but instead of just squats and deadlifts, weightlifters press weight bench to focus on that will also be adding exercises for shoulders, biceps and triceps. Overhead press standing or sitting, lying close grip barbell curls and standing are all common options.
workouts:
Strength training involves lifting more weight close to full capacity, thus no longer rests between sets and exercises are necessary for its strength, heart rate, and respiration back close to normal before starting the next round . Aim for a break from one to two minutes between sets of heating and about 3 minutes between your heavy sets. For each exercise, start with one or two warm-up sets with lighter loads to heat the joints and muscles, and then make your working sets. Five sets of five reps are common for beginners in strength training while more experienced lifters can go to 10 sets of 3 reps.
For a 5x5 drive, their joint work should be with a weight that allows you to do 5 reps in their first 3 games, 3 or 4 in the fourth set and 2-3 in the fifth set. The weight is the same for all 5 games. If you can not get 5 clean repetitions in the first 3 sets the weight is too heavy for you - call back a notch. At the other extreme, if you get 5 repetitions in 5 sets, increase the weight a little of your next workout. They go for big jumps and risk of injury - you can always go back in the next workout if you get all 25 reps again. For best results, aim to make 2 or 3 full body workouts a week early, non-consecutive days. For their 2nd or 3rd year which will raise more than enough, you can divide the routines, which makes the whole body for two days, but then you know your body and abilities well enough to make your own decision in this regard. And make no mistake - skip workouts slow progress more than any other reason.
The most important thing to remember is to keep strictly to the appropriate form in each workout - injuries, especially serious injuries are usually the result of not exercising optimally. Do not be tempted to cheat on your form to these representatives to try to get there faster - an injury can set you back for months, years or even permanently. Follow all standard safety precautions and always train with a partner / observer.
If you are new to weight lifting, it is likely to be able to increase the weight you use regularly, but eventually finding benefits take longer and can even stop for a while. If and when you reach a plateau in this way and had no increase in force for a few months, a week or ten days off to allow your body to heal completely and then start again with a fall about 20% in weight lifting. Do not worry, you will get 20% back pretty quickly and most likely continue to the right beyond the old obstacle.
nutrition:
You ask your body to cope with a gradual constant resistance, lift heavier than ever you will gain natural force. To do this, you need to give your body what it needs - enough protein, carbohydrates, and fats in the diet. The amounts and proportions that vary from person to person, so do careful research on it or hire a dietician to help you set up your meal plan. For purposes of this article, simply you realize that you will probably need to eat more of each - protein so your muscles can strengthen and grow in strength, carbohydrates to fuel your workouts and daily activities and grease the regime to protect and lubricate your joints. The poor in one of the 3 being can hamper your progress, so you learn to eat clean, eat well and eat enough!
Recovery:
In the gym who tortured and torn muscles (micro-tears) to make your body repair and make them stronger. It also imposed extremely tendons and ligaments. So once you leave the gym after each session, you must give your body time to heal. That's why the same body parts on consecutive days are not trained, and why you follow the nutritional guidelines. But it goes far beyond ...
Most repairs are carried out by the crew of the night - in other words while you are asleep. For maximum recovery, That means getting seven to nine hours of sleep a night every night. In today's world, it is often almost impossible to do every night, but the goal is to get as much sleep as many nights one week as possible. Do - skip a television program, closed in social networks before, etc., and most likely will not have trouble falling asleep at night - your body will be screaming for it!
Avoid going to the gym one day of regular rest - in fact, try to avoid strenuous activities or additional taxes as much as possible - remember you are in fashion repair and recovery between workouts. Obviously, most people can not avoid it completely, especially if your profession requires, but do the best you can, if you are seriously looking to strengthen.
If you do not already know, one thing you will quickly learn to look at how to build the strength, of course, is that for those who get the best results is a lifestyle, not a hobby. As with most good things in life, you get results depend largely on what they put into it. Is it easy? No, but you will definitely find it!
About the Author:
D. Champigny is well known in the fitness world - he's a published fitness photographer, certified personal trainer, fitness author and publisher of the popular Getting Back In Shape Blog. For more help from Champigny, add him to your circles on Google+ today!
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