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10 things everyone needs a good weight lifting routine

Beyond the weightlifting gym. A good weightlifting routine several respects. When you need to remember a good bodybuilding nutrition, cardiovascular exercise daily, drink lots of water especially when weight lifting, including large amounts of protein in your diet, and remember to take sufficient rest periods between sets.

Warm-up.

To start a cardio routine includes heat and light stretching before any exercise. A good habit you get into weightlifting is to start with a hot version of your basic exercises. After running for 5 minutes, using the treadmill, or a different light cardiovascular exercise, do five sets of representatives passed a reduction of kernel weight lift planned for that day warm-up this muscle group.

You should start your warm up sets by removing 50% of its maximum weight of 10 repetitions. Increase the weight in the second set to 60% in six repetitions. Continued weight gain of 10% and lowering the repetitions. His fifth set should be slightly less than the weight you lift during your real workout and should only be done through repetition. This is intended to be a warm-up and not be tired muscles. Elevators during heating should be easy for you.

Try not to do everything in one day Split-Up of their training.

The bodybuilding routines in good training by dividing the parts of his body. For this, the major muscle groups of the whole group, for example, legs and abs on Monday, chest, shoulders and triceps on Wednesday, back, biceps and forearm on Friday. You should drive for each muscle once per week and allow time for muscle repair and muscle growth. Muscle growth does not occur during your workout. The muscles actually repair themselves and increase the mass during periods of rest between workouts. By giving your muscles more time between workouts muscles have more time to repair itself and increase their muscle mass.

Make the most of their daily drive to work to exhaustion.

You strengthen the muscles around the progression. Advances begin each workout with five pounds more (or more repetitions) and used in training last week. For your routine lifting your body weight, however, must work until exhaustion all series. Exhaustion when the muscles can not assure you that lifting correctly. You must spend one hour per day and only 3 to 5 days lifting week. Always use a proper manner. Use slow and smooth to protect your muscles from injury during lifting.

Reps

If you use the correct quantity weight should be able to do 5.7 reps per set to work on large muscle groups, 10-12 for small groups muscles. You must hit the exhaustion somewhere in this range of repetitions, if you do not start with the right amount of weight.

Sets

A good routine is to weight the 5.8 series include large muscle groups and 2-4 sets for small muscle groups. You should not spend hours on end to a good routine of lifting weights your time of day. Keep track of what you have done this week because that is what the basis of the following routine of the week.

Rest periods between sets.

After completing each set, one needs a rest. Some people try to limit the rest between sets at a scheduled time, this does not work well. You should rest as long as you need for your muscles to do the following all safe. Some people may feel well rested after 90 seconds, while others need a total of five minutes, or six. The key is to let your body tells you when it is time for the next round. This will keep personal injury due to exhaustion.

Water

Drinking water is important. It is necessary to wash impurities from your system for training. If you are a little dehydrated, have drastically decreased muscle strength. Drink plenty of water before, during and after your workout to keep muscles hydrated. This is important if you want to maximize their efforts Weightlifting

Nutrition.

While the diet plays an important role in your overall health is important to have enough muscle to burn calories during your workout. To keep your muscles fed into your training, you must have a snack rich in carbohydrates glycemic just before your workout. A piece of fruit for example, is a good carbohydrate glycemic index high carbon levels before your workout. Including a small amount of protein can help regulate sugar levels in the blood. This should prevent the fall in levels of blood sugar during your workout.

Post Workout Nutrition.

During three hours after training, muscles need to be fed with quality protein and carbohydrates. Carbohydrates high glycemic index will enter your system faster and are a better option at this time. Much of his caloric intake days should be during this time. In your body to build muscle you need more calories than usual.

Proteins.

After your workout, your muscles need protein to rebuild. You need to get protein into your system as quickly as possible. Many Bodybuilders love during a protein shake or protein powder and a liquid mixture (such as orange juice or water) with the right to drink after the session ended. Whey protein milk or eggs with oatmeal is another good choice right after your workout training. A tuna sandwich with a glass of orange juice, or any good quality lean protein and a carbohydrate, the index high glycemic go to work. You want to keep safe from fat during three hours after training, will reduce the absorption body fat protein and carbohydrates you need.

Example routines

All games are made to fail, which means making your muscles are not able to perform this exercise using proper form. Keep track of what each week. You have to lift five pounds more per week. Increase muscle growth becomes, If you can not gradually increase their weight per week, then you need to increase the number of repetitions you do.

Warm-up
- Start with 5 minutes treadmill for blood flow
- Set 1 main exercise at 50% by weight x 10 reps
- Set 2 main exercise in weight 60% x 6 reps
- Put the 3 main exercise at 70% by weight x 4 reps
- Set 4 main exercise at 80% by weight x 2 representatives
- Set 5 years leading weight 90% x 1 rep

Monday (legs and abs)
- Warm-up (see above)
- Squats: 5-7 reps Series 5-8
- Bend the legs: 5-7 reps, 5-8 sets
- AMY: 10-12 repetitions, 2-4 sets
- From abs: 10-12 reps, 2-4 sets

Wednesday (in the chest, shoulders and triceps)
- Warm-up (see above)
- Flat Barbell Bench Press: 5-7 reps, 5-8 sets
- Incline Dumbbell Press: 5-7 reps, 5-8 sets
- Lateral raises: 5-7 reps, 2-4 sets
- Barbell Shoulder Press, 5.7 repetitions, 2-4 sets
- Dips Bank: 5-7 reps, 2.4 series
- Triceps Pull Downs: 5-7 reps, 2-4 sets

Friday (back, biceps and forearms)
- Warm-up (see above)
- The Dead lifts: 5-7 reps, 2-4 sets
- Standing Barbell Curls: 5-7 reps, 2-4 sets
- Seated Dumbbell Curls: 5-7 reps, 2-4 sets
- Curl Wrist: 10-12 repetitions, 2-4 sets

About the Author

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