Weight Training Program: Fine Tune It For Your Fitness Goals
The fastest way to build muscle is to have a weight training program that is designed exactly for your goals. If you are trying to build strength then high loads and small reps are best for a strength training routine. To advance your fitness and endurance, use smaller weights and many repetitions. Increasing muscle size is accomplished by using a weight that allows for about 7-12 reps. Know what you want to achieve before you begin a weight training program.
If you are just starting out it may take a gym session to evaluate your starting weights. The point is to be careful at the start so injuries don’t thwart your progress.
Your current fitness level will be a large factor in determining what weight you will start with. You’ll need to be able to just barely complete the repetition target at the weight you’ve chosen. For example, say your goal is to build muscle fast or body build. You have not worked out in decades and it is hard to lift a gallon of milk ten times. Start with fifteen pound weights. Can you make twelve reps easy? If you can’t do more than 5, you will need to choose a smaller weight. You want to totally fatigue your muscle so there’s nothing left at your specified rep count.
This is what happens. Your body is very adaptable and it has its current limits. You can only do what you do. Give your body a challenge and it will adapt. It will not build more muscle if it does not need to. Do more than you do now and you will improve. Your amazing body will adapt quickly and build muscle. It needs more muscle to lift the weight. Your weight training program allows your body to meet the new demands. If you can bump up the weight with your weight training program at a fairly fast pace and you’ll be able to build muscle fast. Do over do it or you will be sitting out and not build muscle at all.
Know your goals to establish the correct weight training program for you. Your weight training strategy will depend on if you want sheer strength, fitness and endurance, or well defined muscles. A weight training program to build muscle fast will have you tanking out after about seven to ten reps. Increase the weight when you can finish the set without fatigue.
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Look at this chart showing the number of reps required for your specific weight training program.
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