Your Body is Complex
The human body is remarkable. At any single moment, various muscles work independently to carry out different tasks. They know just when to interact, as all of them are made of specific components and basic materials that cannot be easily substituted. You are able to think, walk, breathe, or even blink because of the activities of the different muscles in your body. They contract without your conscious input or knowledge.
The process of weightlifting requires that you deliberately exert tension on specific muscle groups when working out. It is important to understand this. Most people think that weight lifting builds bulk muscles in a simple, straightforward way. This is not true. Weightlifting sets off a chain of processes within your body. It is only effective when you use the correct equipment at the right frequency to support the growth and change in your body. Research shows that lifting weights, or doing any form of exercises, without rest does not build muscle in the long run. If you go to a gym, where there are trained fitness professionals, they will give you a chart or a timetable, which you will use as a guide throughout your weightlifting routine. Even in a single routine, you will notice the emphasis of taking a break between sets and not overdoing a set. This means that you should take breaks as advised as the extra training has no major impact on the increase of muscle size. More importantly, most fitness routines designed by professional always advise you to take a day off.
What Does Weightlifting Do?
The essence of weightlifting is that it breaks the small and existing muscle fibers, and during the process, makes bigger muscles that match up to the strain of the weights you are using. One of the core elements of a weightlifting program is to ensure that you use weights that are progressively heavier. This supports the break – the build of muscle, to the size you eventually want. To build muscles, the rate at which new muscle is built should be higher than that of breakage that is caused by activities such as lifting weights. This is a process which takes time. If you choose to follow a daily routine, you will leave your muscle with no room for recovery or restoration. This will mean that the tears and breakage created during a weightlifting session will have no time to rebuild. Your muscle growth will therefore be quite slow, with little or no results to show. Some people report that they train more than is required and as a result, their muscles look bigger. This is actually a sign of strain. Muscles appear bigger because of cell inflammation. This is ineffective, as your muscles do not really gain the steady strength that will allow you to lift more weights in future that will see you build bigger and stronger muscles.
Taking time to rest during your weightlifting session and also taking days off for your body to fully recover is vital. As you work out, your muscles, which are protein in nature, burn energy in the form of glucose, in order to keep up with your routine. This leads to the accumulation of lactic acid in the muscles. This contributes to the feeling of soreness in the body. More significantly, it makes your muscles ineffective and to work at a slower rate therefore slowing down your entire weightlifting routine. Another danger of exceeding the set routine or overdoing a single session is that you can injure your muscles.
- General Rule
When you begin your routine, ensure that you start with weights that you can comfortably lift. Never move to heavier weights until your muscles are big and strong enough to lift the current weight. It is advisable to be aware of the time required to move from one level of strength training to another. Carry out your research, or work equally with a professional trainer during training. A muscle injury can set you back, as it will require some time to heal. This will see you take some time off from training as you cannot continue weightlifting, as this will strain other muscles. Again you will be putting yourself at much greater risk.
Split Your Training Sessions
You may understand the dangers that overtraining poses to your weightlifting goals. However, you may feel, for the purpose of maintaining a disciplined routine, a need to go to the gym on a daily basis. If this is the case, you should split your training routine. This means that you should focus on only a single muscle group (s) during a single session. Split training is designed to ensure that by the end of a specific time, usually a week, your weightlifting training has included all the muscles that you had targeted before practice. It also allows you enough time for your muscles to rest and rebuild into bigger ones which you can again leverage for greater muscle building. Splitting your weightlifting program also promotes better growth of muscles. A single session allows you to concentrate your effort on a single group of muscles. This gives you more from each session, as the training becomes more intense. You can choose to be strategic when you split your routine. If you have a group of smaller muscles that need more time, you can focus on them. This will allow your body to balance out well with time.
Full Body Training
You might prefer to get an all-round conditioning of your body during a single session. One of the advantages of this is that in addition to building muscle, this option burns fats faster. If you choose this option, you should weight lift at most three times in a week. Ensure that this is well structured. Devise a program that does not target several large muscle groups at once. This will lead to fatigue, which will make you to perform ineffective repetitions that do not target your muscle well. Ensure also you leave enough room to rest in between. Make sure that this is evenly spread out through the entire week to give you adequate time to rest.
Weightlifting can only be beneficial to you if done right, therefore it is imperative to have breaks so as to ensure your muscles to recover and build in more strength for the next session.