Weight Training Workout

Weight Training Workout

Are You Getting The Absolute Maximum Out Of Your Weight Training Workouts?

It’s hard to train consistently all year round without a break, although it can be done if you really dedicate yourself to it.

The best way to achieve Bodybuilding success is to divide the year up into weight training cycles.

A cycle could be for a set number of weeks, or it could carry on until you reach a target weight in one of your big compound Exercises, such as dead lift, squat or bench press, for example. It could be as long as it takes you to gain a certain amount of muscular body weight, or until you’ve lost a certain amount of fat.

But what if you get to the end of that cycle, and you’ve hit that target, but you‘re still raring to go? The easy option is just to stop training and pat yourself on the back for a job well done. But say that your last workout didn’t wipe you out, and you still had plenty of energy?

If this is the case, I’d recommend training on for another week or two - reaching a goal is a terrific feeling, but hitting your goal out of the park is even better!

If you’re near the very end of a Weights cycle, you should be adding weight to the bar in small increments - this should mean that you make every rep in every set each workout because you’re not making great big jumps in weight from week to week.

That in turn means the weight you’ve loaded on next week shouldn’t “surprise” you at how heavy it is - so you should get your desired sets and reps. And if that goes OK, maybe you can go on for another week after that?

Now, what if you make your target reps and sets in your big lifts (dead lift, squat or bench press as before) but you fail on one or more of your other smaller exercises?

Again, I’d go for another week. If needs be, you could drop one or more of your smaller exercises - if you’re still making your reps and sets in the big lifts, why not carry on? The compound exercises are where the gains in muscle come from.

On the other hand, if you fail on all your big lifts, that may be your body telling you to back off and have a rest - but if you make your target reps and sets in only one of your compound exercises it could still be worth going again next week, and trying for another pound or two on the bar for the successful Exercise, while just going for maintenance weight on the other exercises you failed at last time.

If you fail at your big lifts but you came fairly close, you may have just had a bad week, in which case have another go for the same weight next week and see if you make it that time - if you fail again it maybe time to call a halt for a week.

The point is that these really hard reps at the end of your training cycle are the reps that can make all the difference in your quest to be the best that you will ever be - think of these hard reps as an opportunity that may be never repeated!

About the Author

If you'd like more information on how to successfully train with weights, Ged McCabe has put together a complimentary 21 page report, “The 15 things you need to know about designing your own Body Building Program“, plus a 2 hour complimentary MP 3 recording.

To download both instantly, visit;

http://www.bodybuildingthatworks.com

New - This Information Is Also Now Available In Video Format

how long does it take for muscles to recover back after a workout of weight training?

it says that u shouldn't workout every single day coz u need to let ur muscles to recover or heal back. so how long should the recovery or healing process take after 5 sets of intense weight training

2 days on....2 days off. To let your muscles heal/recover.

24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.

DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). This is the rebuilding process which creates new muscle that is bigger and stronger than before. In other words, your muscles are growing. Your muscles grow when you are at rest - not when you’re at the gym.

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Weight Training Workout

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