body is capable of doing, so you ought to increase your workload to
prevent plateaus. In plain language, this implies you ought to be
lifting enough weight that you may just complete the desired number
of reps. You ought to be able to finish your last rep with difficulty but
likewise with great form.
To prevent plateaus (or adaptation), you have to increase your
intensity regularly. You are able to do this by increasing the amount
of weight lifted, altering your sets/reps, altering the exercises and
altering the sort of resistance. You are able to make these alterations
on a weekly or monthly basis.
Specificity. This principle means you ought to train for your goal.
That means, if you wish to increase your strength, your regimen
ought to be designed around that goal (e.g., train with bigger weights
closer to your 1 RM (1 rep max)). To slim down, select an assortment
of rep ranges to target assorted muscle fibers.
Rest days are even as crucial as workout days. It's during these
respites that your muscles grow and change, so make certain you're
not working the same muscle groups 2 days in a row.
Before you get going on setting up your routine, keep a couple of key
points in mind:
Constantly warm up before you begin lifting weights. This helps get
your muscles warm and prevent trauma. You may warm up with light
- 24 -