Weight Lifting Tips
A complete weight training program includes a nutritious diet, disciplined lifestyle, and a strong work ethic. It requires a multi-pronged approach: weight training, stretching, cardiovascular training, and balanced nutrition. Here are a few Weight Training Tips to help you succeed with your weight training goals.
Eat a Clean Diet
Focus on eating clean carbohydrates like whole wheat breads, brown rice, fruits and veggies. Eat a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Use fats like olive oil, fish oil, natural peanut butter and nuts.
Full Body Workouts
Unless you are an advanced weight training and are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train. Full body workouts will allow you to hit all your major muscle groups three times a week, without over training.
Conditioning
Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, super-sets, and really short rest periods.
Supplements
Keep it simple. Take a high quality multi-vitamin, a high quality protein powder, and
omega-3 fish oil. Forget the rest.
Proper Technique
Without proper technique, it is just a matter of time before you get injured. Seek professional coaching from a reputable fitness trainer.
Stretch As Much As You Train
Weight training shortens and tightens your connective tissues. Stretching counters this effect and ensures that your muscles have room to grow. Shortened, weaker muscles are slower and have a higher incidence of injury. Stretching is the one of part of your workout routine that cannot be overdone. Stretch at least the same amount of time that you lift. This will help improver your recover.
Body Weight Strength
If you can't even do a reasonable number of push ups, chin ups, and dips, your are fit for weight training. You aren't fit enough to load up the weights. Take a few month to get fit. What's the point of performing sloppy lat pull down, if you can't do 10 body weight pull ups?
One Hour Workouts
Shorter more intense workouts are superior to longer less intense workouts. Complete your workouts faster and faster. Force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time, the more you will improve your muscle density.
Range Of Motion
First, build, strong tendons, ligaments, and bones. These are your foundation to building muscles. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved. Partial movements will only develop partial muscle. Full movements will develop full muscle. Never sacrifice range of motion for load. For a complete muscle building system, see: No Nonsense.
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