Strength begins with Effort & Effort begins in the Mind. Beginners lack experience not strength. Hello Body.
Read more on Reps& Rest, Kinds of Lifting Goals, the building and working through a 6-week program, the many rep schemes.
- Do not use momentum when lifting weights – or anything. Be aware of where your weight is – standing- sitting- walking – everything.
- Start with the breath – inhale to prep for your move and exhale throughout the difficult spots of the movement. This will lead to the third tip.
- Always brace your core. If you’ve got an activated core, you’re one step closer to great form.
- Remember that in order to build strength – the muscle must have flexibility first.
- Be realistic and patient – honor where you are
- Weight training is only going to give you lean muscle mass if you’re combining it with cardio. You need to train your heart, and have the fat burning sessions that high intensity – or steady state cardio can provide.
Total or Full Body Training: A lifting style that gives you access to maximum muscle recruitment. Recruitment is literally what it sounds like – recruiting help from all muscles involved in the movement.
Your brain is like: “Whoa, you want to do what?” “OKAY. Call in the Quads, Glutes, Hams!”
And then suddenly you’re firing away and making exercise look easy. Yes, you’re super tired afterwards and sore everywhere. But this is why we do this…. Ahhhh..daptation…
Total Body Exercises are inherently compound exercises in the sense that they ask you to combine more than one joint action, integrating upper, lower and left with right, etc.
This will condition your heart.
Burn the most amount of calories.
Build muscle evenly.
Give you strength, balance, and confidence in your movement.
Hello! What more could you ask for when your goals are fitting better in clothing, toning up and staying healthy?
Soon though, you will be ready to take on more challenges, build more muscle, become involved in aesthetics [how your muscles look] in addition to strength. This is the normal progression for many people.
Specific Targeted Training: Separate Muscle Groups Based on the action that they do, or their placement in the body.
Like anything else, it is all in the details.
The body can do movement with the front of the body (ANTERIOR CHAIN) and is typically a pushing movement, as well as the back of the body (POSTERIOR CHAIN) which is usually a pulling movement. For years, people have been doing these kinds of split routines and achieving very successful results.
An example of a week could look like :
Monday : Chest, Shoulders, Triceps
Wednesday : Legs & Abs
Friday: Back & Biceps
Unilateral Training: Training one side at a time. You can rest between right and left sets, but with this you are challenging your discrepancies, creating balance, and becoming unified in your movement. This may sound a lot easier than it is.
1. Unilateral Training should be included in every routine. 2. It can be applied to most muscles and almost every movement involving the shoulder and hip joints as they have two sides.
3. We all have some discrepancy: a dominant side or irregular patterns of movement that can be corrected through working and or stretching the opposing side.
REMEMBER YOU ARE (basically) ONE GIANT MUSCLE.