- There are two phases of a weightlifting movement. During the concentric, or lifting, phase, the muscle is shortening as it contracts. During the eccentric, or return, phase, the muscle is lengthening. In order to get maximum benefits from each repetition, slow and controlled movements should be used for both phases of the contraction.
- An ideal muscle-building program should involve single- and multi-joint exercise. Multi-joint exercises work a number of muscle groups simultaneously. For example, a bench press works the chest and triceps, whereas a lat pulldown works the biceps and latissimus dorsi, which are the muscles that run down the side of your back. Single-joint exercises work the smaller, weaker muscles such as the biceps and triceps.The sequencing of these exercises is crucial to the success of the plan. Multi-joint exercises must be performed prior to single joint. If the order is reversed, the smaller muscles that assist in the multi-joint exercises, will fatigue, and the exercises for the larger muscles will be performed in poor form.
- According to the National Strength and Conditioning Association, or NSCA, novice lifters should perform eight to 10 exercises, two to three times a week. For muscle building, two to three sets of five to 12 repetitions should be performed.
- There are two methods of selecting the correct weight. One is called the one-repetition maximum. When using this method, the ideal weight should fall between 60 to 85 percent of the one-repetition maximum. Unfortunately, this method can be tedious. By the time you figure out your one-repetition maximum, you may be too tired to work out. As such, many trainers use trial and error. When you can easily complete the maximum number of required repetitions in good form, the weight should be increased.
- The NSCA suggests that rest periods be about one to two minutes between sets and one to three minutes between exercises.
- As you become stronger, you can increase your training days to as many as six a week. At this stage, you will be performing two to five sets of each exercise, with three to 12 repetitions in each set. If you are using a six-day workout, you will need to make sure that you are not training the same muscle groups on two consecutive days.
- If you are using a four-day workout schedule, you work you chest, back, triceps and biceps on Monday and Thursday, and your lower body and abdominals on Tuesday and Friday. Try to use a combination of machines and free weights. For example, if you use a bench press machine for one of your chest workouts, use free weights on a decline bench for your other chest exercise. Machines help you isolate the muscle groups, whereas free weights require extra use of the core musculature. Examples of the various exercises for each muscle group can be found in the resource listed below.
- Using the correct breathing pattern while lifting can prevent injury. When you exhale, your deep core muscles, which protect your lower back, press against your diaphragm to expel the air. Therefore, you should inhale in preparation for the exercise, and then exhale and contract your abdominals while performing the movement.
