So, you've spent the last few days admiring the muscle definition of people at the gym. You’ve compared their muscle definition to yours. You now realize that your muscles aren’t nearly as impressive!
All those months at the gym have unfortunately failed to produce the muscles you want. As a result, you haven’t been able to achieve muscle strength. So, what now? How do you enhance your knowledge of strength training as well as get desired results?
As a weight-lifting novice, this is exactly the guidance you require. As you read on, you'll realize that you're much closer to muscle strength than you think!
Consider these tips when completing weight training:
1. Reps over weight. You may be impressed by the weights your gym mates can lift. But try not to be discouraged. You can achieve muscle definition by doing more reps with lighter weights.
· Heavier weights with fewer reps will build muscle faster. But there is also a learning curve and the ability for getting injured. So, I always suggest going slow and easy at first.
· Should you use free weights or the machines? I like to start people out with some machines and some free weights. This is all about safety and learning technique.
. How Long Will It Take? The million-dollar question. Most of us will not see any real change for 6 months to a year. I know, I know, That's too long. You will begin to get stronger much faster than that. It will take time before you notice a big difference in the mirror. I suggest you take pictures. What we see in the mirror can be very different from what pictures show us. Just remember Rome wasn't built in a day. Building muscle takes time. It's so worth it though. Having muscle on your body is very expensive. Meaning you need to feed it. Meaning you get to eat more, not gain weight and look better. WHAT!!! That's crazy. Yes, crazy but true. So be patient and consistent. It will happen. You will build muscle. You will get stronger. You will feel better. You will look better. You will move better. You will be able to eat more.
I don't want to get all bulky like those people in the magazines.
Don't worry that is not going to magically happen. Us mere mortals simply do not have the genetics to look like that. Not only that we don't have 8 hours every day to be in the gym.
Not saying it is impossible. Not saying if that is what you want to do that you cannot do it. I'm just saying unless you dedicate your life to getting ripped, it's never going to happen. So don't worry about it.
2. The dietary involvement. A big part of strength training success is a healthy diet. The correct combination of exercise and diet will aid you in your strength training.
· Protein intake is crucial for muscle building. Eating high protein foods is something most of us lack. If you are hoping to build muscle, it’s necessary. One gram of protein for every pound of lean body mass is a great number to shoot for.
· If you're lifting weights, carbohydrates are also important. They help to provide the fuel you need to keep going. The longer you can keep at it, the sooner you can expect to see results. Before all you Keto people jump down my throat. Yes, carbs are not necessary. But in my humble opinion and in my experience. I feel better and perform better eating carbs. I don't suggest not eating them. I will not tell you that you have to, because nothing is written in stone. You do what is working for you. So, if you are reading this and you would like to try and stay away from carbs. Then go for it. See how it works for you. You may love it. Trying different things is what makes this field so interesting. Not one thing works for everyone. Experimenting with different ways of eating and working out is probably the best way to find out what you like and what will work best for you. Some of you will start lifting weights and just hate it. Well, if that is the case, stop and move on to something else. There are plenty of different ways to do strength training. What is important is that you keep doing something.
3. Core strengthening. Having a strong core is important to developing overall strength. When you have a strong core, you're better able to maintain your weight-training regimen. You'll get good back support, and you can stave off injury. Some good core strengthening exercises include:
· Planks, which are awesomely effective core strengthening exercises. All variations help to strengthen the abs, lower back, shoulders, and other muscle groups.
· Balance ball routines, which provide overall core strengthening support. The abdominals form part of your core and you can get really effective workouts using the balance ball.
· Pushups have a similar effect to planks but focus a lot on upper body strength. Building strength this way makes working with weights much easier.
· Oblique twists, which support the transverse abdominis, target the muscle group located under the obliques and wrap around your spine for protection and stability.
· Working with free weights also works your core. Most people do not realize this. When standing and holding weights you need to be able to brace yourself. That’s your core firing up to protect you. If you are doing your compound lifts, you are definitely getting a decent core workout as well. I like to add either knee ups or some stability ball crunches at the end of a workout.
4. Building endurance. We think about endurance and for most of us we think I hate running. No need to run or cycle for hours on end. Actually, if you are looking to get stronger and build muscle you should cut down on your aerobic activities. We simply need to stay active. Go for walks. If you love to run than continue. Just remember to take it easy. Focus more on your muscle building than your running. You can build endurance with any or all of the following workouts:
· Walking is by far the simplest endurance exercise. Start out with 10 minutes, then gradually increase the time and speed of steps. Walking gets your heart rate up, which can cause you to feel winded. By resisting that feeling and continuing the routine, you'll eventually eliminate that winded feeling.
· Aerobics exercises help to build endurance and muscle strength at the same time. Spinning, for example, provides a great leg strengthening workout for its aerobic value.
· Swimming and playing racket sports like tennis or squash also require a high amount of energy. Building endurance results from routinely participating in these and other high energy sports.
Include these minor changes in your workout regimen and you'll achieve better muscle strength and definition sooner than you think! Get started today!
Of course, if you need any guidance or you are looking for someone to help you over the hump don't hesitate: