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How long has it been since you last "lifted the weights"? Lifting weights is one
of the ways you can improve strength, endurance, stability, and explosive speed, in addition to improving your physique and athletic performance.
When it comes to bodybuilding, the possibilities are endless. However, no athlete can simply lift weights and expect an instant transformation. It is helpful to understand that workouts need to be structured correctly for optimal results.
So, read carefully to get some useful workout ideas, tips, and more on how to exercise to build muscle mass .
How to train correctly to avoid injuries
Progressive weight lifting builds muscle. Physiologically, repetitive training promotes the release of neurohormonal agents that enhance muscle growth.
But while strength training can improve your performance, it inherently exposes your muscles to stress and strain. Here are some tips to keep your body safe while training.
Warming up your muscles . Prepare your body for exercise by warming up regularly and increasing the flow of oxygen and nutrient-rich blood to your joints and muscles. On the other hand, stretching and extending your muscles keeps them flexible and improves the elimination of toxic lactate.
Perfect your form. A common cause of injury in the gym is improper exercise execution. To reduce your risk of injury, first get comfortable with the range of motion for each exercise. Plus, there's nothing wrong with training without weights (or using light resistance) while you build your form. Focus on each section of your workout routine, making sure you know the movement, and when your muscles and joints can handle the pressure, move on to lifting heavier weights.
Listen to your body. As I said earlier, strength training puts your body under stress and strain. So, there’s no need to risk injury if you have pre-existing mobility issues. Many routines can aggravate pre-existing conditions and cause complications. First, talk to your doctor before doing any of these exercises. Better safe than sorry.
Challenge your muscles by optimizing your resistance. Choose a weight that is appropriate for the exercise and your form. Understand that there is no clear-cut way to select a weight. However, the tradition is to choose weights that leave you exhausted at the end of a set, but still have enough energy to complete it in perfect form. Or, if you move on to the next set without tiring, it means you should add more weight (about 1 kg for arms and 2.5 kg for lower body), unless you are performing high-rep endurance training.
Stick to a routine . A full-body workout that targets the major muscles of the body is ideal two to three times a week. You can have a stand-alone full-body routine or split it into upper and lower body components. However, the bottom line for either case is to stick to a pattern and build muscle memory.
Give your muscles some time off. Lifting weights causes microscopic tears in your muscles. These are not harmful, but they are essential for muscle growth. Muscles grow when extra protein is deposited in these areas. So give your muscles enough time to remodel and repair themselves before your next workout.
According to Iron Man Magazine ---- part 1.
