Do Your Weight Lifting Routines Systematically
Weight lifting routines should be done very systematically and with a specific purpose in mind. Your schedule and the way you keep to it will be key to your success when lifting weights.
Muscle growth happens as you lift a weight, resulting in the micro fibrils in your muscles tearing apart and then slowly grow back. These fibers grow back thicker and stronger after each damaging weight lifting routine, but need a lot of time and nutrients to enable successful re-growth. Two to three days of recovery will be sufficient time to allow this process to complete.
Muscles grow as this process is repeated over and over again – destroy the muscle and let it grow back larger and stronger. Over training a muscle by doing weight lifting every day will leave the muscle without any time to repair itself and may cause severely painful conditions and certainly no growth. Sensible weight lifting routines must be designed and adhered to at all times.
The best way to work out your whole body is to choose a certain group of muscles to exercise during each gym session. Start with your shoulders and arms on day one and work these muscles to total exhaustion. Let these body parts rest for the next 72 hours as you move your attention to your legs the next day and stomach muscles on day three.
Before you know it, you body will stop complaining and start enjoying your set routine. Always keep a single day for total rest aside or you may get so tired that you might consider stopping training altogether. Resting days can be filled with light exercise, but avoid any weight training.
After a few weeks, your muscles may stop growing as they become used to the weight lifting. This is called a plateau and should be avoided by mixing up the kind of exercises you do. Different grips on the weights will change in a fine way which muscle takes the main strain. Change your routine as well by mixing up your current days. Doing this will not only keep your mind focused on exercising, but will fool your body into avoid those dreaded plateaus.
As your muscles develop, they will get a lot stronger, thus you will have to increase the total weight you lift with every session. Slowly but surely your body will adapt again to the heavier lifting, so stay ahead and keep increasing the weights before they become to easy to lift. Lifting weights that are too easy to pick up will have no benefit at all as you simply irritate the muscles by avoiding maximum stress on them.
As you progress on your weight lifting regime, you will realize that eating the wrong food at the wrong time may totally counteract your hard work. Keep proteins as your main food source as your body needs lots of proteins to grow back damaged muscle tissue. Many weight lifters avoid carbohydrates and end up too weak to keep up with their programs. Carbohydrates fuel the energy cells of your body and give you the strength necessary to keep up the strenuous exercise routine to the end.
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