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Efficient Weight Lifting Workout Tips
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You are about to
begin the most effective, efficient workout routine possible; 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.
Here are the six best muscle building workout tips I have 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.
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Beverly Hills, CA 90212
1-866-935-5967
