How To Condition For Weight Training
Perhaps you have never lifted weights or are new to this and are wondering how to condition for weight training in order to get the best results.
Maybe you have done some lifting on and off and are now serious about working out.
Either way it is best to start off on the right foot.
You've probably heard the usual advice from gym veterans- JUST DO IT.
Well there is some truth to this but it is best to follow a method.
Most gym magazines will give the usual advice of lifting a set number of reps for a certain number of sets.
What these magazines fail to recognize is that a good number of their readers are very new to this or have had little results.
The most common problem I have seen in weightlifting and the reason why people stop altogether is one thing: burnout.
So many of us go in when starting out and decide to go all out with marathon workouts of two hours expecting immediate results.
The bad news is too much too soon can often lead to fatigue or even injury.
The best way to condition ourselves is to start off slow.
I recommend using the following approach.
· Use circuit training: circuit training consists of exercising each body part one at a time with no rest between exercises.
When doing a circuit training approach you choose one exercise per body part for example: arm curls for biceps, triceps extension for tri's, chest press, lat pull down for back, shoulder press, leg extension and leg curls for legs and crunches for abs.
· Move from one exercise to the next with no rest, preferably going from a push exercise to a pulling motion exercise, or from an upper body to a lower body exercise.
Once you finish one cycle or one set you rest for a minute and repeat the same cycle.
· Stay in the range of 12- 15 reps these first four weeks.
Choose a weight that is not too easy but that makes you feel the work in those last to repetitions.
Doing so will allow your body to become accustomed to more intense workouts.
After the first four weeks your reps should be at 10- 12 for the next 4- 8 weeks.
· Do one set on week 1, two sets in the cycle on week 2, three sets on week three and four sets of the cycle on week 4.
After week four you will stay at this same number of sets the rest of the way.
This is in my opinion the most important part of conditioning for working out.
Although there is always the temptation to do as much as possible in the beginning take your time.
If you follow the methods described above you will have great results and will avoid burnout, injury, fatigue and extremely sore muscles.
Maybe you have done some lifting on and off and are now serious about working out.
Either way it is best to start off on the right foot.
You've probably heard the usual advice from gym veterans- JUST DO IT.
Well there is some truth to this but it is best to follow a method.
Most gym magazines will give the usual advice of lifting a set number of reps for a certain number of sets.
What these magazines fail to recognize is that a good number of their readers are very new to this or have had little results.
The most common problem I have seen in weightlifting and the reason why people stop altogether is one thing: burnout.
So many of us go in when starting out and decide to go all out with marathon workouts of two hours expecting immediate results.
The bad news is too much too soon can often lead to fatigue or even injury.
The best way to condition ourselves is to start off slow.
I recommend using the following approach.
· Use circuit training: circuit training consists of exercising each body part one at a time with no rest between exercises.
When doing a circuit training approach you choose one exercise per body part for example: arm curls for biceps, triceps extension for tri's, chest press, lat pull down for back, shoulder press, leg extension and leg curls for legs and crunches for abs.
· Move from one exercise to the next with no rest, preferably going from a push exercise to a pulling motion exercise, or from an upper body to a lower body exercise.
Once you finish one cycle or one set you rest for a minute and repeat the same cycle.
· Stay in the range of 12- 15 reps these first four weeks.
Choose a weight that is not too easy but that makes you feel the work in those last to repetitions.
Doing so will allow your body to become accustomed to more intense workouts.
After the first four weeks your reps should be at 10- 12 for the next 4- 8 weeks.
· Do one set on week 1, two sets in the cycle on week 2, three sets on week three and four sets of the cycle on week 4.
After week four you will stay at this same number of sets the rest of the way.
This is in my opinion the most important part of conditioning for working out.
Although there is always the temptation to do as much as possible in the beginning take your time.
If you follow the methods described above you will have great results and will avoid burnout, injury, fatigue and extremely sore muscles.
