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These guidelines will help you develop a much more effective weight training routine, be it a workout to lose weight or a workout to gain muscle mass. 1. Frequency There is no ideal frequency. How many days a week you practice a weight training depends on factors such as your goals, your level of experience, your recovery ability and how many muscle groups you work on each workout. Rest days are just as important as training days, because muscles do not grow during training but after. Lifting weights causes microscopic injuries to the muscles and the days of rest allow the muscles to repair and recover, grow and become stronger. A muscle needs 48 hours to recover from a workout, so never train the same muscle groups two days in a row. 2. Duration A weight training workout should not last more than 60 minutes. After that your body starts to stop producing fat burning hormones and starts producing the hormone cortisol, which can contribute to the accumulation of fat. 3. Repetitions and Series Doing 1 to 5 repetitions works with pure strength. 8 to 12 repetitions are the best for the muscle to develop. More than 20 repetitions is to work on muscular endurance. Fitness experts have several opinions on how many sets should be done, but many recommend doing three (not including warm-up sets). Use this as a pattern and adjust individually for your own strength training, based on factors like the part of the body you are training and what your goals are. A general rule of thumb is that the rest between sets should be 30 to 90 seconds. The rest time varies, depending on factors such as the part of the body you are training, what exercises you are doing and what your goals are. |
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