Training Principals

So, you’ve made it this far and you have at least a basic understanding of weight training and the benefits it brings with it. You might even have a workout plan or routine underway and you’re just looking to optimize results. Whatever the case, you came to the right spot. Training all in itself is alot of work but anyone willing and able to do it likely wishes to get the most out of each session. That is made possible by putting into effect some very common training Principals some of which may already be used and others may be brand new. To begin, the most important training principal for anyone looking to make progress is called progressive overload. If you take one thing from this article let it be this: progressive overload is the act of pushing your body a little bit more each time you’re in the gym. This can be done in a few ways, most common practice is to add a few pounds to each lift as your strength progresses. Say you can bench press 100 pounds on your first week of training, next week you should try and add as little as 5 pounds to the bar. The addition does not by any means need to be large however, in order for our muscles and bodies to keep growing we must constantly push them harder or they will adapt and progress will not be made. More ways to practice progressive overload are: taking less rest in between sets, doing more sets, more reps, basically doing anything harder than the last time you worked out should keep you progressing! Next, is the principal of controlled contractions: this means deliberately lifting the weight slowly and controlled as well as lowering the weight equally as slow. The more time your muscles spend under tension (raising and lowering the weight) the more they will be worked. You are only cheating yourself to lift the weights fast so start light and lift slow! After that, I think it is important to talk about the principal of rest: not only is it important to rest about 60 seconds in between each set in the gym but is just as important to have certain days of the week with no lifting. Many beginners are so egar to get in shape that they don’t take days off to rest which is actually counter productive to making progress. Assuming you are giving it your all in the gym, the act of lifting weights actually causes micro tearing in the muscles which leaves a unique window after the workout where nutrition is critical in order to fill these muscle with the right foods to make the muscles heal bigger and stronger than before. However, these micro tears and our muscles if not given at least 48 hours between targeting the same group will not have a chance to repair and therefore the work will be going to waste (read more on this under article “over training”). Last but not least, I think it is very important to mention although not a principal, that consistency really is key. You need to put in a soild effort to stick to your gym schedule and diet and trust me you will see the results! Now start applying these key principals and get after it!

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