Maximize Your Time and Results
My wife read the blog and looked at several of the routines
and asked a simple question, “How do
they know how much weight to use?” Great question isn’t it? Actually it is
pretty simple process because your body will tell you.
Initially pick a weight that you feel like you are able to
lift. Begin the repetitions for the body part you wish to work. As you do the
repetitions, lactic acid will build up in the muscle and you will begin to feel
a burning sensation. As the sensation builds it will become more difficult to
lift the weight and complete the motion. As you approach the number of
repetitions you have set as your goal the sensation should increase to the
point of great difficulty. The last 2-3 repetitions should be very difficult.
These are the most productive repetitions so do them despite the difficulty.
This is what you want to do with each set since in order to
stimulate the muscle to grow it must be stressed. So let’s say for example you
are using 10 pound dumbbells to do arm curls and your goal is to do 12
repetitions and you get to 10 repetitions and this sensation has not yet begun.
If this happens the weight is to light and should continue to do additional
repetitions until you experience the sensation described above. In this same
scenario, if you are at 5 repetitions and you are already experiencing this
sensation the weight is probably too heavy.
If you find yourself having to break good form and strain
with your back or body parts other than the one you are intending to work, the
weight is probably too heavy. Be aware that the potential for injury increases
proportionately the more your form deteriorates. You always want to use good
form throughout each repetition. This is especially so for the beginners since
the lack of experience or muscle memory lends itself to a higher potential for
injuries to occur.
This a pet peeve of mine and I am not sure exactly why I have
such disdain for bad form. The males are probably the worse as they pile on weight
that they cannot lift properly. On several occasions, I and others have had to
help people who get pinned under a weight. It is dangerous for you and the
others around in the gym especially when you are dropping and bouncing
dumbbells across the floor. You are
working so hard and it just makes since to do it in a way that will provide you
the most bang for your buck.
Time is money so make the most of your time by picking the
correct weight and completing the repetitions correctly. Using a weight that is
too light although not dangerous is not the best use of your time. It does not
stress the muscle unless you do an
unusually high number of repetitions which is fine if toning is your goal.
Conversely using weight that is too heavy is dangerous. If growing muscle is
your goal you must stress the muscle repeatedly by using the right weight for
you. These are great techniques for accurately determining the most productive
weight to begin your routines.
Another question may be, “what routine is correct for me,
toning or muscle building? Toning is great if are already in relatively good
shape. If you are not in good shape, or are frail, my recommendation is to
build muscle as this has additional benefits for achieving and maintaining
health and wellness. Muscle burns fat even at rest and provides additional
support for your skeleton.
What are some
of the other benefits of building muscle versus toning? Can you tone and
maintain without building muscle. That is a great discussion topic, what do you
think?
No comments:
Post a Comment