Weightlifting can help you control your weight, reduce the rates of chronic illness and strengthen your bones. To create muscle, you must improve the stress that your muscles receive, to do it, you must adjust the weight you lift, the overall training volume, and the number of repetitions of each series.
To maintain safety, you must wear adequate gear, shoes that are specially designed for weightlifting, and clothes that are breathable. If you wear clothes that do not allow you flexibility or that are too tight, there’s a big chance that you suffer an accident or an injury.
Create a routine
This routine is just one example of many possible weightlifting programs for beginners, you’ll work: triceps, abs, chest, legs, shoulders, and back.
- Triceps kickbacks: 2 sets of 10-12 repetitions.
- Flat abdominal crunches: as many as you can.
- Pull-downs: 2 sets of 10-12 repetitions.
- Leg extensions: 2 sets of 10-12 repetitions.
- Pec deck flies: 2 sets of 10-12 repetitions.
- Military press: 2 sets of 10-12 repetitions.
- Biceps curls: as many as you can.
- Flat dumbbell bench press: 2 sets of 10-12 repetitions.
- Lower back machine: 2 sets of 10-12 repetitions.
This is a great way of exercise, as your progress, you’ll benefit highly from variation. Then as you become more and more experienced, you’ll no doubt change exercises and perhaps try new routines combined with cardiovascular workouts for overall health, such as tennis, running, swimming, or any other activity you love.
How many repetitions?
If you want to build muscle, you’ll get the best outcome from lifting heavier weights and doing fewer repetitions. This kind of training stimulates improved strength for better overall performance. Not to mention, the benefit to the look of your physique.
We recommend doing the number of repetitions that you can lift and you feel safe or try doing 6-12 reps of the maximum amount of weight you can do for one repetition as a guide, performing a total of 1-5 sets. And find what works best for you, if you create a routine you’ll be in the process of forming muscle successfully.
A healthy diet
Prepare better following a pre-plan, during-plan, and post-workout nutrition plan to drastically increase how you feel and how your body act in answer to a training program. You’ll need to make sure that you have the energy enough to push yourself at the time of your workout and put attention to post-exercise protein ingestion.
This will ensure your body has the right building blocks for repairing your muscle tissue after each session. A well-balanced program and a nutrition plan are necessary to works each muscle group several times per week with adequate rest periods in between.
Set rational goals
When it comes to creating a protocol for the number of repetitions and sets performed during a workout, setting reasonable goals is a significant step. Additionally, adequate amounts of rest are invaluable.
The National Academy of Sports Medicine (NASM) suggests that people who want to improve muscle size perform 3 to 5 sets of 6 to 8 repetitions of each movement included in their workout. In opposition, those who need to develop muscular strength should practice 2 to 3 sets of 10 to 15 repetitions of the exercises in the program.