How To Train with Weights – Tables, Tips and Tricks

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How To Train With Weights – Tables, Tips And Tricks

If you have decided to get in shape, with a good bodybuilding program, and you have chosen weightlifting as the strategy to achieve it… And if you don’t know where to start, we have good news for you: here is a guide to achieve your goals as soon as possible… And with amazing results.

How To Train With Weights – Tables, Tips And Tricks

Let’s go over some of the guidelines and basic rules for starting a weightlifting program, whether you want to increase your strength, lose weight, gain lean muscle… or just for fun.
Weight training to build muscle provides remarkable results in several aspects, and it is only necessary to perform a good program more than twice a week, for 12 weeks.
Among its benefits are:

  • Increased muscle fiber
  • Increased muscle
    contractile strength Increased tendon strength
  • Increased ligament strength

And all this adds up to a much healthier body, much less prone to injury.
First of all, when it comes to lifting weights, you have to follow some rules in the gym:

  • Bring a towel with you: to be kind enough to clean the appliances, benches and equipment you use.
  • Be sure to save everything you use back in place.
  • Avoid resting for long periods of time on a device that someone is waiting for; If possible, work with him. Most people are more than willing to share.
  • Leave your mobile phone in the locker. Nothing is more annoying than listening to someone else’s conversation reluctantly.

There are a number of very common mistakes to avoid when it comes to lifting weights:

  1. Avoid adding too much weight too soon. Start as close to your actual capacity, which must be determined by an expert, and increase from that point gradually. If your back suffers, you swing the weight, or you must use an extra boost, that indicates that you are using too much weight. Doing so increases the chance of injury and reduces the effectiveness of the muscle group you’re trying to strengthen.
  2. Not using enough weight. The idea is to play it safe, but if you can perform 30 repetitions at a certain weight without getting tired, you probably won’t receive any benefit. Increase weight by approximately 5% each session.
  3. Performing repetition sequences too quickly. The truth is, you don’t gain anything by lifting weights quickly. The greatest advantages are obtained by lifting the weight in a slow and controlled manner, including achieving total muscle tension and with a greater controlled effort. And with it a greater activation of the muscle fiber, and less tissue trauma. Remember that a joint is only as strong as the muscles that cross it.
  4. Abandon training. If you haven’t lifted weights in a while, or ever, be careful what you demand on your joints.
  5. Not getting enough rest or resting too long; Both extremes are training killers. The recommended rest period is between 30-90 seconds between sequences.

What Do You Need to Train with Weights – Tables, Tips and Tricks?

Some elementary questions about the art of lifting weights.

Can I lift weights without experience in this regard?

Of course: all you have to do is start with exercises for beginners and a weight that you can handle and that will gradually increase according to your ability. It doesn’t matter if you have no experience with strength training at all.
It is a common misconception that it is necessary to be in shape to start weightlifting when in reality weightlifting can help you get in shape.

What exercises are recommended to start lifting weights?

The idea of all training is to strengthen large muscle groups, and that these groups help strengthen others. Therefore, it is recommended that before lifting weights you strengthen your lower body (feet, legs, hips), shoulders, chest and back.

Also, very useful and surely interesting for you are these articles: How to get abs or how to do cardio exercise

Weight Training Instructions – Tables, Tips and Tricks

Learn the movements. The best way to learn to lift weights is to start with small weights and strengthen your arm movements to the sides. Crank devices that open the arms can also be used. These movements strengthen the back and chest of them in one serve. It is a set of muscles that will give you strength for the upper stage of the weights: the barbell.

  1. At least twice a week. To start, it is good to do an intense program of light weights at least twice a week. It is ideal, because it is necessary that the muscles of a group rest at least 48 hours before being subjected to a new effort.
  2. Standing exercises with dumbbells. Once the muscles of the lower body, back, chest, shoulders and belly have been strengthened, it is advisable to start with some exercises with leg movement using dumbbells. And from there move on to other devices or some combination of exercises.
  3. Combines. The key to the best effects of weights is to do a combined exercise program. For example, a warm-up workout might include lower body squats and fringes, squats and seated cable push-ups for the back, bench press, and dumbbell chest flies. After the weights the indicated would be plank and bicycle.
  4. On your back. To prepare for the bar lift you have to do it lying on your back and with your legs bent. Then the dumbbells are lifted from the chest to extend both arms. The idea is to perform ten repetitions, rest 30 seconds, and start again. Every day you have to add 5% of the weight of the dumbbells. When you can hold a significant weight, it’s time to move on to mud weights.
  5. Don’t get carried away by enthusiasm. Anyone new to weightlifting should start small. Don’t try to work with weights that don’t allow you to complete your routines. Consider that if you add weight little by little your body will adapt and respond better. And above all the effect of weights will be more beneficial for your whole body.
  6. Test before adding weight. It takes some trial and error to determine the appropriate weight for a given exercise, and for your endurance. It is recommended that before adding weight you perform the “two-representative rule”. Here’s how it works: If you can lift a weight in two repetitions without a problem, then you’re at the right weight. If you can lift it in more than two repetitions, then you can add more weight.
  7. Hire, at least once, a personal trainer. Working with a trainer, at least once, is a great way to learn some basic weightlifting moves. You can even cheat and use the free session that the gym gives you when you sign up. In any case, it must be a Certified Strength and Conditioning Specialist. What you should do is ask him to teach you movements for each important muscle group by using weights.
  8. Use a mirror. Mirrors in gyms aren’t just for decoration and selfies; They also allow you to watch yourself lift weight and make sure you’re executing each movement correctly. A mirror helps you have what’s known as a “conscious commitment to technique.” Watching yourself lift weights will improve your style, which means better results.
  9. Have real expectations. In any case, no matter what your goal is when lifting weights, remember to maintain a realistic sense, and only have possible expectations. Otherwise, you will add to the disappointment bad results, and even the possibility of injuries. Remember that a good exercise plan should be accompanied by a diet rich in protein and low in carbohydrates, and of course: a restful sleep and rest periods.

Weight Training Tips – Tables, Tips and Tricks

Is it essential to go to a gym?

It may seem like a contradiction, but you may very well prefer to avoid the expense of a gym even though you want to do weights.

However, it is possible to perform this exercise without the need to pay the registration to a gym. You just have to make an investment in weight equipment.

A pair will be enough to get started. For women a pair of 2 kilos is enough. For men with a pair of 4 kilos. To know what is the weight indicated in your case what you should do is go to a sports store, and check in situ with which you feel better, and what weights you tolerate better.

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