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Whether your aim is to get a fitter body or build muscle mass, strength training can surely assist you in getting there. Strength training builds lean, stronger muscles which boost your athletic performance and decrease your chances of injuries. Even if you don't have any strength training experience, it is never too late to try something new. Strength training is suitable for both men and women and can be undertaken at any age or level of fitness.
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Circuit Training: Circuit training includes going through a set of drills before you complete the last one, relaxing, and then doing all the exercises again (and possibly again, and again). You can customize this kind of exercise to fit your personal objectives. You can adjust the work-to-rest proportion in circuits based on what sort of effect you want.
Explosive Power Training: Explosive power training is not intended for strength training for beginners. Beginners would not be effective in the explosive power domain unless they have had the time to build optimum strength. This is because it requires practicing at high intensity for limited periods of time. Examples of explosive exercises include Olympic lifts and push-presses, etc.
Muscle Endurance Training: It is advised that beginners begin by increasing their volume of what they lift, which means more repetitions and sets of lighter weights. This helps the tissues to develop a tolerance for more rigorous training courses. You cannot hope to make changes when you have to pause all the time because you are absolutely out of oxygen.
Max Strength Training: It is recommended that it would be easier to switch to this type of training program once you've developed your muscle endurance and perfected the basic form. This type of training includes getting the number of reps down to around 3-6 and raising the amount of weight you lift.
Hypertrophy Training: Strength training builds muscle, which can be utilized to boost the size of your muscles, also, but only until you do a form of strength training labeled hypertrophy. So, anybody who's afraid that they are going to end up looking like a wrestler only because they have got a weight, don’t be afraid.
A rise in muscle growth does not amount to bulking unless you're trying to eat to gain weight. You will need to lift medium to high repetitions of moderate to heavy weights regularly to see noticeable improvements in the thickness of your muscles. In other words, strength training a few days per week is not going to help the situation.
How to Start Strength Training? You must know what is a rep in strength training and what is a set before you get started. Rep, also known as repetition, is a single performance of an exercise, for example, a dumbbell bicep curl. A set can be defined as the number of repetitions done in a sequence. Make use of these pointers and build yourself a framework for your training.
Start with a very short, basic program: Your goal is to perform a workout that targets all muscle fibre groups on two different days per week. This will help you develop a solid base and allow you to step forward from week to week.
Choose the appropriate amount of weight you wish to carry: The trick is to use weights that are neither too light nor too heavy. You will know if it is too light if you can easily complete a set with relatively little effort. It will be too heavy if your form is compromised, or it's too challenging. The right amount is a challenging effort that you can lift with correct posture and control and without overstressing your muscles.
Warm-up, before you do anything: Next, warm up. Warmed up muscles are less vulnerable to injury, so do five to ten minutes of cardio or any warm-up training in your workout with a light weight that is easy to lift.
Focus on your form: A good form ensures that you can enjoy all the advantages of your exercise and prevent injury at the same time. In order to maintain proper shape, pay attention to your balance (stand upright with your chest high, and your abs held firmly), move very slowly (this assures that you are relying on your muscles, instead of momentum, to lift the weight) and do not forget to breathe. Many people hold their breath when exercising, but exhaling during the toughest part of the workout helps to fuel the exercise.
Give yourself and your body at least a day of rest in order to heal: Rest days are important for building lean muscle tissue and avoiding injury, so remember it is extremely important to not work the same muscle groups for two consecutive days. Some people prefer to break up their strength training workout by focusing on their upper body one day and their lower body the next day, and that's a good technique.
