Weight training, also known as resistance training and strength training, is a crucial part of any exercise program. Everyone needs to do some sort of weight training in an effort to maintain muscle mass, functional capacity, and the ability to burn calories effectively.
In order to get the most out of the time you spend weight training, you must use proper technique.
Timing is key. Lift the weight to the count of 2 and lower the weight to the count of 4. Emphasizing the negative motion, the eccentiric contraction, accounts for two-thirds of the strength gains. If you let momentum return the weight back to its starting point, you've blown by most of the benefits.
Do not rest during the set. Continuous stress to the muscle fibers produces the most benefit. That is, when you move the weight to its lifted position, do not hesitate there before you begin to lower the weight. Even a slight hesitation allows the muscle to rest, making the exercise less effective. Do not rest between repetitions, either.
Lift the right weight. Choose a weight that is somewhat hard to begin with. Complete at least 6 repetitions using the technique described above. The last few repetitions should be difficult to complete. This stress causes microscropic damage in the muscle fibers and when the damage is allowed at least 48 hours to heal (rest), the muscle is stronger than it was before your weight training session started. Over the next few weeks or months, increase your repetitions to 12. When you can do 12 or more repetitions comfortably, add more weight and drop your repetitions back to 6.
One set is good enough. The majority of the benefit comes from the first set. Approximately 97% of the strength you'll gain is acheived by accomplishing the one set. A second set gives you only 1-2% added benefit, and the third set, less than 1%.
Stick with one set of 8-10 different exercises and lift somewhat hard to heavy weight. Execute the action slowly, and breathe regularly, exhaling on the exertion (lifting) and inhaling on the release.
When done properly, this techinque will render big results without a huge time committment. Always get your doctor's consent before beginning any exercise program. This type of lifting may be too stenuous for some people with orthopedic or chronicconditions.
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