Weights Machines
3 Tips to Improve Your Weight Training
Are you getting maximum results from your muscle building workouts? You can with these 3 tips to improve your weight training results. Many people spend long hours in the gym, lifting and pumping iron like mad, yet show little improvement from their effort. Other people unfortunately shy away from weight training either because they do not understand the tremendous benefit they will recieve or they think it involve a huge time commitment. By following these three tips you can greatly improve the results from your workouts and will most likely reduce your training time.
Please be aware that the three tips mentioned here apply to just about all forms of strength training and weight training. Free weights (barbells and dumbells), weight machines and body weight exercises (such as chin-ups, dips, crunches) all require similar training principles to effectively strengthen your muscles.
Proper form - The laws of physics explain a lot about momentum and the force needed to move an object. How does this apply to weight training? This is quite simple. The weight you are using should not be lifted quickly or allowed to drop. A weight training exercise should be performed in a slow and controlled manner. This eliminates the use of momentum and forces the muscles to contract with more force which results in a much better workout. How slow should the movements be? A common method is to use two full seconds to do the lifting phase, a one second pause and then four seconds to lower the weight, taking a full six seconds for one repetition. More advanced training protocols require even slower speeds. These methods are actually very difficult and taxing to the body. The main point of this weight training tip is that by using a slow and controlled speed while moving through the full range of motion. This will increase both the safety and the benefit of your exercises.
High Intensity effort - High Intensity exercise is not a new concept but it recieved a huge boost in popularity in the 1970's by Arthur Jones, the inventor of Nautilus machines. It's effectiveness has been demonstrated by many professional athletes, including Mike Menzter, a five time Mr. Olympia winner. What does "high intensity" really mean? Essentially it means that the weight training exercise should be continued to the point of momentary muscle failure. That means to perform the exercise until no further reps can be performed and the last one attempted is a failed rep. By following this tip and using a high intensity effort your muscles will recieve an excellent stimulus to get stronger. Remember a weight training program is a combination of stimulating the muscles to get stronger then allowing them to develop during the ensuing rest and recovery period. This type of high intensity training puts a lot of stress on the muscles and it should not be overdone. The American College of Sports Medicine, the most prestigious authoritive organization in the field of exercise, recommends that healthy adults perform ten exercise twice per week, the the range of repetitions being 8 to 12.
Recovery Period - The third tip to impove your weight training is to obtain proper recovery and rest between your workouts. This recovery period is the span of time between workouts. If a person is doing a full body workout or using a split routine workout program, the need for revovery remains the same. The time period should always be at least 48 hours but a longer period such as 72 to 96 hours usually works better. Remember the muscles actually grow and develop during this time period so you want the amount of time to be sufficient. First your muscles have to have their initial recovery from the workout, then more time to adapt and over compensate so that they may be a bit stronger when the next workout comes around. To facilitate this recovery period the areas of proper sleep, good nutrition and avoiding overtraining should all be addressed.
So by following these three weight training tips - Using good exercise form, training with a high intensity effort and then allowing for full recovery, the benefits of your strength training workouts should increase significantly.
About the Author
David Waters is a graduate of the University of Massachusetts, with a Bachelor of Science degree in Physical Education and author of The Fitness Center Handbook. The FREE report The 8 Things You Must Do to Build Maximum Muscle is available at http://www.supermuscular.com/8StepsforMuscle.html
Product reviews of several muscle building and fat reduction systems can be found at http://www.squidoo.com/superfit
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 INSTARSIA WEIGHTS for CHUNKY YARNS x 5 for 9mm Machine Knitting $3.95 Time Remaining: 5d 9h 11m |
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Olympic bar for smith machine with hooks barbell weights york $60.00 Time Remaining: 5h 43m Buy It Now for only: $80.00 |
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Vintage Vita Master Vibrator Weight Loss Machine $350.00 Time Remaining: 2d 1h 7m Buy It Now for only: $499.00 |
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Pair of Exercise1 LB Weights Pins made Narracansett Machine Co Providence RI $9.95 Time Remaining: 4d 23h 54m |
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Personal Trainer Gym set up 5 10 Combo Tuff Stuff Weight machines Save Space $3,995.00 Time Remaining: 1d 22h 39m |
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8 weight Gym machines with weight stacks great shape $2,850.00 Time Remaining: 1d 22h 39m |
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Sprint Circuit Weight machines Commercial Quality Made in USA GYM $3,000.00 Time Remaining: 1d 22h 37m |
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STEAM SAUNA PORTABLE THERAPY BEST DETOX MACHINE MADE SPA LOSE WEIGHT LOSS $129.95 Time Remaining: 1d 21h 48m Buy It Now for only: $144.95 |
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VINTAGE THRIFTY DELUXE SEWING MACHINE FEATHER WEIGHT RAICHERT SEW MACH SINGER $99.00 Time Remaining: 1d 21h 48m |
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AAA INFRARED SAUNA PORTABLE FIR WEIGHT LOSS MACHINE CHI DETOX MACHINE FAR FIR $129.95 Time Remaining: 1d 21h 48m Buy It Now for only: $145.95 |
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AUCTION MACHINE CHI EXERCISE SHAKER MASSAGE WEIGHT LOSS AB TRAINER DETOX $79.95 Time Remaining: 1d 21h 47m Buy It Now for only: $89.95 |
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MH Designs sewing machine feather weight quilt pattern buttons wall hanging $4.50 Time Remaining: 1d 21h 39m |
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STEAM SAUNA PORTABLE THERAPY BEST DETOX MACHINE MADE SPA LOSE WEIGHT LOSS $129.95 Time Remaining: 1d 20h 35m Buy It Now for only: $144.95 |
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NEW CONFIDENCE FITNESS ELLIPTICAL MACHINE TRAINER EXERCISE BIKE FOR WEIGHT LOSS $115.47 Time Remaining: 1d 20h 34m |
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NAUTILUS NEXT GENERATION TORSO ARM AND BACK MACHINE 250LB WEIGHT STACK $380.00 Time Remaining: 1d 16h 36m |
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WHOLE BODY VIBRATION MACHINE PLATE COMMERCIAL POWER WEIGHT LOSS SLIM TRIM VIBES $1,799.00 Time Remaining: 1d 14h 12m |
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ABCOASTER Ab Coaster Machine Used but works great FREE 2 x 5 lbs WEIGHTS $31.00 (12 Bids) Time Remaining: 4d 13h 47m |
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Professional Gym Quality Cross Over Machine with 2 150 lb weight stacks $199.00 Time Remaining: 1d 10h 33m Buy It Now for only: $350.00 |
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4 Berroco Worsted Weight Machine Wash Comfort Knitting Crochet Yarn 8757 $19.00 Time Remaining: 1d 10h 11m |
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NEW CONFIDENCE FITNESS ELLIPTICAL MACHINE TRAINER EXERCISE BIKE FOR WEIGHT LOSS $115.47 Time Remaining: 20h 34m |
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CHI POWER 3000 EXERCISER MACHINE SWING VIBRATE INFRARED LIGHT LOSE WEIGHT + PAIN $85.00 Time Remaining: 19h 43m Buy It Now for only: $95.00 |
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WHOLE BODY VIBRATION MACHINE PLATE COMMERCIAL POWER WEIGHT LOSS SLIM TRIM VIBES $1,799.00 Time Remaining: 18h 5m Buy It Now for only: $1,999.00 |
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Icarian Hack Squat Machine Free Weight $450.00 Time Remaining: 12h 17m Buy It Now for only: $529.00 |
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