Best Weight Lifting Workout Tips
Posted: Thursday, April 06, 2006
by Jim O'Connor
Wellness Word
Image starting your strength training routine knowing you are about
to begin the most effective, efficient workout routine
possible. Being on a weight lifting workout routine that gets
you in and out of the gym as quickly as possible with maximum
benefit is what everyone should be aiming for.
After twenty plus years of celebrity fitness training in Beverly
Hills, California, I would like to share with you my top six,
most effective, weight lifting tips. If you follow these tips,
you will know you have accomplished the maximum in the
least amount of time.
discovered throughout my years as a celebrity fitness trainer.
Please note: consult with your physician prior to taking part
in any exercise program. Each individual has their own specific
medical history, and overall objectives.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that
work more than one muscle group at a time. Two or more joints
are moving throughout a particular strength training exercise.
Performing an exercise like this will utilize a greater amount of
muscle fibers, thus stimulating growth, as well as burning more calories.
Examples of such multi-joint exercises are the chest press, leg press,
leg squat, pulldown, and shoulder press. These are all very effective
exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular
muscle do the work, not momentum, or other muscles you are not
targeting. You goal is to fatigue a particular muscle to its absolute
maximum. It is not important to impress someone else in the gym with
the weights you are lifting. Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again,
let the targeted muscle do the work, and nothing else. Zone in on
that particular muscle. You should concentrate on moving the weight using
a cadence of two seconds positive motion, and four seconds back
(negative). Please remember, this is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in
intensity to stimulate muscle tissue growth, and have the proper
rest between workouts to allow this growth to occur. The average
amount of rest between workouts is 2-10+ days depending upon
the intensity level. You shouldn't feel tired, and sore before your next
workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need
is one, all out, set to momentary muscle failure in order to stimulate
optimal muscle growth. Anything more is counter productive. However,
light warm up sets are fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and
where you need to go. Be a mad scientist and track your workouts. The
information you gather will tell you more about yourself than a muscle
magazine will.
If you want the most effective, efficient weight training workout, then
follow these six simple tips to maximum muscle development.
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Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
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Jim O'Connor is an Exercise Physiologist, author, and publisher located
in Beverly Hills, California. He combines his education with practical
knowledge to promote Wellness Word.com. To discover additional
weight training workout tips visit http://www.wellnessword.com/blog .
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