Weight lifting exercises consists of repetitions and sets.
Repetition: A series of muscle contractions with a weight or movement (e.g. 1 push up).
Set: A series of repetitions is called a set (e.g. 10 repetitions of push ups is 1 set).
WEIGHT TRAINING TIPS
- Your weight lifting workout should last 30 – 45 minutes.
- Consider doing full body workouts (i.e. each session upper and lower body and core) if you are an endomorph or mesomorph. Ectomorphs require longer recover times between workouts and also should work out with heavy weights to increase muscle mass. Therefore, ectomorphs should consider a split body workout, e.g. focusing on the upper body one day and the lower body another.
- Do not use weights that are so light, that it is unproductive and do not use weights so heavy, you cannot lift it. It necessitates experimenting to establish the correct weight. Do not start heavy, choose the lightest weight and work upward.
- If you are a beginner, take time to fully recover from your sets without feeling dizzy or nauseous. It will take a little time for your body to adjust to a new weight lifting routine.
- Your body should not be sore before you workout. Otherwise, take another day off. Your goal is to go into a workout feeling strong and energized.
- Muscle growth occurs when certain demands are placed on it. However, your body is designed to respond and adapt to stress. For your muscles to get more defined, you have to lift increasingly heavier weights, perform more repetitions or reduce the amount of rest time in between sets.
CORRECT BREATHING TECHNIQUES FOR WEIGHT TRAINING
- Do NOT hold your breath.
- Breathe in when your muscles are elongating, breath out when they are contracting.
- Try to keep your mouth open while performing weight lifting exercises. Breathing through your mouth equalizes the pressure in your chest.