Weightlifting Can Help You Control Your Weight
Weightlifting can help you control your weight, reduce the rates of chronic illness and strengthen your bones. To create muscle, you must improve the stress that your muscles receive, to do it, you must adjust the weight you lift, the overall training volume, and the number of repetitions of each series.
Weightlifting can help you control your weight
How many repetitions?
If you want to build muscle, you’ll get the best outcome from lifting heavier weights and doing fewer repetitions.
This kind of training stimulates improved strength for better overall performance. Not to mention, the benefit to the look of your physique.
We recommend doing the number of repetitions that you can lift and feel safe or try doing 6-12 reps of the maximum amount of weight you can do for one repetition as a guide, performing a total of 1-5 sets.
And find what works best for you, if you create a routine you’ll be in the process of forming muscles successfully.
Create a program perfect for you
This routine is just one example of many possible weightlifting programs for beginners, you’ll work: abs, back, chest, legs, triceps, and shoulders.
- Biceps curls: as many as you can.
- Pull-downs: 2 sets of 10-12 repetitions.
- Triceps kickbacks: 2 sets of 10-12 repetitions.
- Lower back machine: 2 sets of 10-12 repetitions.
- Pec deck flies 2 sets of 10-12 repetitions.
- Flat dumbbell bench press: 2 sets of 10-12 repetitions.
- Flat abdominal crunches: as many as you can.
- Leg extensions: 2 sets of 10-12 repetitions.
- Military press: 2 sets of 10-12 repetitions.
This is a great way of exercise, as your progress, you’ll benefit highly from variation. Then as you become more and more experienced, you’ll no doubt change exercises and perhaps try new routines combined with cardiovascular workouts for overall health, such as tennis, running, swimming, or any other activity you love.
Set rational goals
When it comes to creating a protocol for the number of repetitions and sets performed during a workout, setting reasonable goals is a significant step. Additionally, adequate amounts of rest are invaluable.
The National Academy of Sports Medicine (NASM) suggests that people who want to improve muscle size perform 3 to 5 sets of 6 to 8 repetitions of each movement included in their workout. In opposition, those who need to develop muscular strength should practice 2 to 3 sets of 10 to 15 repetitions of the exercises in the program.
