Posted December 5th, 2012 under Fitness Tips
5 Simple Weight Training Principles for Best Results
Tags: 5 Simple Weight Training Principles for Best Results, bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
FIVE Simple Weight Training Principles to Get the BEST Results. by Meleah Wehman, PT
1. Progressive Overload : To improve fitness in any area - strength, size, endurance, etc. - the key is making your muscles work harder than they're accustomed to. You must progressively overload your muscles to advance. To gain strength, increase the weight in your workouts. To increase muscle size, handle heavier weights and increase the number of sets you do. To increase muscle endurance, decrease your rest time between sets or increase the number of repetitions &/or sets. Everything is progressive - your continually changing your routine to create challenge. This concept underlies all physical training.
2. Isolation : Muscles can work together or separately. To maximally shape or build a muscle independently, isolate it from the other muscles as best you can through position changes. For example, cable pressdowns isolate the triceps better than close-grip bench presses.
3. Adaptation : To continue getting results, you must avoid letting your body adapt to one specific training method. If you constantly vary your exercises, sets, reps, weights, rest times, intensity & angles of pull upon your muscles, they can never adapt to the stress. Tony Horton calls it "Muscle Confusion." If it gets too easy, it means you need to shake up your training.
4. Muscle Priority : Train your weakest body part first when your energy is highest. Great intensity builds muscle, and your intensity can only be great when your energy is high. If your shoulders are weak relative to your chest, do your overhead presses, upright rows and lateral raises before benching.
5. Consistent Tension: Momentum can be your muscles' worst enemy. If you train so fast that you swing the weights through most of their full range of motion, you decrease the work of the muscle. It's better to train slowly and deliberately, maintaining constant tension on your muscles.
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