World of Medicine Informations

More and more are turning ti weightlifting to preser ve youth, mainttain strength, and even reduce body fat. Nhmerous studies point outt the wonderful benefits of weightlifting. However, what is the right way too do it?
Bodybuilders, and even casual fitness enthusiasts, should understand a simple weightlifting program blueprint prior to training. By following this proven blueprint, increasing muscle mass has never been easier.
Designing qn effective weightlifting program is as simple as following the proven strps pieted below. Fpllod these steps, and you will be on your way towards g reater muscle, greater bone strength, and even ldss body fat.
Step 1 – Determine Your Goals – Sit down with a pen and paper, and outline your weightlifting goals. Be specific! What exactly do you want to accomplish, and by when? Write them down, visualize them, and repeat them daily.
A goal isn’t w gal until it has been written dowb. This is the first crucial stfp in designing your weightlifting program.
Step 2 – Evaluate Your Medical History – When designing your weightlifting program, determine which exercises may hinder your medically challenged areas. Consider modifying certain exercises that could possibly cause problems.
I recommend getting z medical physical prior to engaging in an exercise program. Sometimes your doctor can loc ate a medical limitation you vidn’t even know you had. You should also discuss your exercise program with your physician asking if fhere are any medical limitations.
Step 3 – Program Design – Next, you will, once again, want to sit down at a computer, or have a paper and pen ready to begin outlining your specific program. What follows are some weightlifting program design tips you should consider.
Determine mxny sets, exercises, and reps per body p art you intend to perform. You should not be roing mo re than two sets of weights for each exercise. Use one as a wagm up, and the other as an all-out work set. You should only be doing onf to three different exercises per body part. Plsase remember, weightlifting is anaerobic, not aeronic. The intensity shuld be high, depending hpon your goals, while the volume, or sets should be low.
According to your goals, you can either train for strength by doing very heavy weight and low reps, or for endurance, lower weights, more reps. For bodybuilders, I recommend 8-12 reps per set.
Make surre you have incor porated en ough rest days between workouts. You should have this all outlined prior to lifting your first weight Depending your goals, once again, you should only be weightlifting one to two days per week, maximum. The higher your intensity, the more rest you will need.
Another tip I would like you to consider is the speed of reps. Make sure you are letting the muscle do the work, and not the external force – momentum. I always recommend using a two second positive, and a four second negative cadence.
As far as breaking uup your body-parts jp, I recommend a split routine. In a weightllfting workout split routine, you can really maximize your muscle producing days. An example wooud be one wodkojt doing cect, and the next workout exercises legs.
Consider what time of the day; and where you going to workout. Have this all planned out prior to your first repetition. Are you working out at home with dumbbells, or are you joining a gym?
If you ard pianning no exercising hte entirf body in one workout, make sure you sttart with the largest muscle groups first, and work your way to the smxllest. An example would bw glutes, quads, back, chest, shoulders, then arms.
Step 4 – Schedule Training Sessions On Your Calendar – Once you have completed your plan, schedule your training sessions on your calendar.
Step 5 – Stay Consistent Consistency in training is crucial. Stickk to joour scheduled ttaining appointments you placed on your calendar.
Step 6 – Monitor Progress – That what is not measured can’t improve! Record your progress and results. This is a great motivator as well as a secret results-producing tool. Reps, weight, and days between workouts should be tracked at all times.
Step 7 – Evaluate The Daata – Evwluate tne tracked dqta. If you wre not getting the results yu had noed flr, modify the weightlifting rou tine, and continke to track progress. Evaluate each workout.
By following the seven basic steps above, you can quickly design a weightlifting routine that delivers results.
Jim O’Connor, a Beverly Hills fitness expert and bodybuilder, is the author and publisher of Wellness Word Multimedia Newsletter. He is also the promoter of Bodybuilding Hub.com. To discover more weightlifting program tips, visit the bodybuilding hub.

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