Weight training uses free hand weights to overload
the work on an isolated muscle. This overload causes
a slight tear in the muscle, which triggers repair.
This muscle repair adds additional muscle fibres, resulting
in a larger, stronger muscle.
If you are just starting out, be patient. Any muscle
that hasn't been worked hard in more than a week or
so will let you know within 24 hours that it has been
stressed. That's OK. You will be sore at first. You
should be sore at first. But that goes away.
- Start light, ease into hard work. For most people,
fitness is not a competitive activity, but one of
self-realization. Do only what is right for you, and
don't worry about the person at the next machine.
Resist the temptation to do more than you can.
- Whenever you start a new exercise, make certain
that you master the correct form. Use weights with
which you can complete, with good form, three sets
of 12 to 15 reps. Only then should you increase the
- Start with a program and schedule you will be able
to maintain. Fitness is a long term proposition not
a short term endeavour
Increase Effectiveness with Mind Focus
To make your workout really effective you must focus
and concentrate each and every minute you exercise.
You have to perform using the right form that will employ
the target muscle and you have to focus like a laser
beam on the sub-muscle group.
The chest muscle group should be separated, for example,
into 3 groups, each one of them to be worked separately:
the upper, the middle and the lower muscles. But the
most important is putting your mind into action and
focus your thoughts on the specific sub-muscle group.
You think about the sub-muscle group and your mind
gives a command to engage the specific muscle while
isolating any other muscle.
Warming up takes two forms - overall, and specific.
For the "overall" part, it's always a good
idea to begin any strength workout with a short aerobic
exercise to "get the blood" flowing. This
should be a 5-10 minutes low intensity warm-up, and
is not a substitute for a more focused aerobic workout.
"Specific" warm-ups are done before you
begin heavy lifting with any given muscle group. The
first time you work a muscle group you should do 10-12
reps at 60% to 75% of your intended first set weight.
When combined with stretching, warming up will help
prevent injuries and allow you to get the most from
your workouts. If you allow a muscle group to cool by
resting too long, between exercises, you should warm
it up again before heavy lifting.
How Much Weight
Although it may seem that if you are working to failure
according to the table, you are using the right weight.
That may not be the case. In fact, your muscles may
have accommodated to a point and may need to be shocked.
To select a weight, increase the weight until you cannot
complete the minimum number of repetitions you are looking
to do. Then back-off by one increment. Look to increase
the weight as the number of To-Failure reps increases.
Never work with weights you can't control. If you
need a spotter, get one or select a different exercise.
Speed of Lift
Don’t be fooled into thinking doing it slower
builds more muscle – its only result is to lower
your outcome and extend your work session. Using a 1
second up and 1 second down movement burns 71% more
calories than using a 5-second up phase and a 10-second
down phase. That tells us your body is working harder,
so the results will be better.
The best increases in strength are achieved by doing
the up phase as rapidly as possible then lower the weight
more slowly and under control. When you lower with control,
there's less chance of injury.
Sets and Reps
Reps or Repetitions: The number of times a movement
is done consecutively without stopping.
Sets: A set is a group of repetitions. By choosing
the proper combination of sets and reps you can shape
the effect of your workout. Note that the number of
sets doesn't include warm-ups
||Reps Upper Body
|Build Muscle Mass
||40 - 60
||40 - 60
|Tone & Sculpt
||16 - 24
||16 - 24
Exercise Index | Benefits
| Body Type | Guidelines
| Personality | Aerobic
| Anaerobic | Compound
| Fat Burning | Body Shaping
| The Core | Weight Training
| Stretching | Troubleshooting