[ad_1]
Some bodybuilders lift more than six hours a day, but you don’t have to waste that much time to get very strong. Strength training is done in sets. A set of ten means you raise and lower a heavy weight 10 times in a row before resting. If you repeat these sets of ten three times with a rest between sets, you’ve done three sets of ten.
Pick 6 to 10 strength machine exercises and do them in three sessions per week. For each exercise, try to lift the heaviest weight you can comfortably lift 10 times in a row without injuring yourself. When an exercise becomes easy, increase the weight. In five months you should be able to increase your strength significantly and be proud of your bigger muscles.
You now decide that you want to get even stronger. Would you increase your strength more by increasing the number of repetitions or increasing the weight you lift? For example, should you try to do three sets of 10 reps for each exercise, or stick to one set of 10 reps and just try to lift a heavier weight once a week? dr Michael Pollock of the University of Florida at Gainesville divided recreational weightlifters into two groups. In one group, they tried to do three sets of 10 repetitions three times a week. In the other group, they only did one set of 10 reps three times a week, but tried to lift progressively heavier weights. Those who did sets of ten three times a week with heavier weights were stronger than those who did three sets of ten without gaining weight.
The only stimulus to making muscles bigger and stronger is to stretch them as they contract. When you try to lift a heavy weight, your muscles stretch before the weight begins to move. The greater the stretch, the greater the damage to the muscle fibers and if they heal after a few days, the greater the strength gain. The results of this study speak for themselves. You get stronger by lifting heavier weights, not by working out more. If you work too much, you won’t be able to lift very heavy weights and you won’t get any stronger. When it comes to getting very strong, less is more.
Most competitive bodybuilders spend hours doing many sets over and over again. You don’t have to do this. Various studies show that you can achieve up to 80 percent of your maximum strength by choosing four to eight specific exercises, lifting a set of ten of the heaviest weights, and repeating your program twice a week. The reduced workload causes fewer injuries and gives you plenty of extra time for other things.
Lowering a weight slowly, called a negative lift, is a greater stimulus to making you stronger than lifting it. You can lower much heavier weights than you can lift. When you lift a weight, you have to slow down because gravity works against you, making the weight feel heavier as you keep lifting it. On the other hand, when you lower a weight you tend to move faster because gravity is working with you and the weight feels lighter.
This negative lifting training should only be performed by experienced lifters no more than once a week. Choose 10 to 15 exercises that you do regularly. Start by lifting the heaviest weight you can lift ten times in a row. You’ll have trouble getting through the last three or four elevators. Then add five to 15 pounds that may be too heavy for you to lift. Have two spotters lift the weight for you and you try to lower it six times. You will really hurt and you may want to stop. Add another ten pounds and try lowering the weight three times. Then, lift your arms off the floor, put them back on your shoulders, and take at least two days off.
Lifting weights increases your muscles and makes you stronger, but it doesn’t make you fit. Fitness relates to your heart and is achieved through training in an activity where you are constantly moving, such as running, biking, skating, dancing, walking or swimming. A complete exercise program should include lifting weights two or three times a week and consistent exercise three times a week. Alternating activities give your muscles a chance to recover and prevent injury.
This is Auto Posted article collected article from different sources of internet, EOS doesn’t take any responsibilities of this article. If you found something wrong in this article, please tell us.
[ad_2]
