10 Weight Training Tips
10 Weight Training Tips
1. Use a weight that you can control with good form.
2. Never train more than 2 days in a row without a break.
3. Workouts should last between 45-60mins.
4. Large muscle groups (chest, back & legs):
· Basic Trainers: 1 exercise per muscle group no more than 2-3sets per exercise
· Intermediate Trainers: Up to 2 exercises per muscle group no more than 2-3working sets per exercise
· Advanced Trainers: No more than 2 body parts per workout. 3-4 exercises per muscle group with 2-4 working sets per exercise.
5. Rep range:
· Beginners use 15 reps per set for the first 3-4 workouts, then increase weight and drop down to 12 reps per set.
· Intermediate trainers move to pyramid sets where you start with 15-12 reps, then increase weight and drop reps to 12-10 reps, then increase weight for 6-8reps. To increase strength and confidence in handling heavier weights
· Advanced Trainers combine both the beginners and intermediate rep ranges and add set rep progression. Set rep progression is a system using the same reps but increasing weight.
6. Change training program every 6-8 weeks.
7. Beginners (up to 3months) train 2-3 days per week doing whole body workouts. Intermediate Trainers (3 to 18months) 3-4 days per week on a split routine. Advanced trainers (18months plus) frequency determined by training goal.
8. Never stretch a cold muscle
9. Rest between 60-90 seconds to maintain intensity.
10. Be consistent.
Disclaimer
I understand that Sam’s Fitness is not able to provide me with advice concerning my medical fitness to undertake any exercise program or diet offered. I understand that it is my own responsibility to seek medical advice in this regard, and I release and indemnify Sam’s Fitness and its owners and employees from liability for injury or illness incurred by me arising out of my undertaking an exercise program or diet.- If you have pre existing medical condition or unsure whether this diet may affect your health please go and see your doctor
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Tags: Pyramid Sets, set rep progression, weight training, weight training program, workouts
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