Progressive Weight Training
The importance of progressive weight training routines for bodybuilding
Weight training for bodybuilding success should be more correctly called Progressive Weight Training. To improve you must add weight, reps or have less rest between sets each session.
If you keep your weight training routines progressive and intense you WILL gain muscle but only for so long. Your body has a marvellous ability to adapt to work and change and it will become accustomed to the hardest of routines.
The importance of change for Bodybuilding Success.
Your progressive weight training routines should last for 6 to 12 weeks but no matter what routine you use, your body will adapt to the workout. This will be evident with no further gains in strength or size.
Do not fall into the trap of repeating the same old routine week after week. If you force your body too constantly, adapt to by change your muscles will grow to meet the challenge.
If you keep your weight training routines progressive and intense you WILL gain muscle but only for so long. Your body has a marvellous ability to adapt to work and change and it will become accustomed to the hardest of routines.
The importance of change for Bodybuilding Success.
Your progressive weight training routines should last for 6 to 12 weeks but no matter what routine you use, your body will adapt to the workout. This will be evident with no further gains in strength or size.
Do not fall into the trap of repeating the same old routine week after week. If you force your body too constantly, adapt to by change your muscles will grow to meet the challenge.
The progressive overload can be increased by;
Lifting a little more weight each session
Increasing the reps or sets
Reducing rest time between sets
Increase the amount of exercises per body part or session
The studies have confirmed the muscle building range is between 8 and 12 reps per set and between 20 and 60 reps total per muscle group per session.
Example of Progressive Weight Training Routine
Session 1, use a weight that you can do only 8 reps with.
Session 2, do 9 or 10 reps
Session 3, do 10 or 12 reps
When you can do 2 reps add enough weight so you can only do 8 reps again and repeat the sequence.
Or simply add extra weight each and every session;
Do 4 sets of 12 reps.
Choose a weight you can do 12 with for all 4 sets.
Each and every session add 1 pound to the bar.
The 1 pound my not seem a lot but if you can keep those small increases going for a year you have added over 50 pound! That will equate to massive increase in strength and muscle size.
Increasing the reps or sets
Reducing rest time between sets
Increase the amount of exercises per body part or session
The studies have confirmed the muscle building range is between 8 and 12 reps per set and between 20 and 60 reps total per muscle group per session.
Example of Progressive Weight Training Routine
Session 1, use a weight that you can do only 8 reps with.
Session 2, do 9 or 10 reps
Session 3, do 10 or 12 reps
When you can do 2 reps add enough weight so you can only do 8 reps again and repeat the sequence.
Or simply add extra weight each and every session;
Do 4 sets of 12 reps.
Choose a weight you can do 12 with for all 4 sets.
Each and every session add 1 pound to the bar.
The 1 pound my not seem a lot but if you can keep those small increases going for a year you have added over 50 pound! That will equate to massive increase in strength and muscle size.
What is the Best Training Equipment for Bodybuilding?
Answer=A note book and pen.
If you turn up at the gym without these essentials, you will be wasting your time. A notebook and pen is the key to ever-increasing progressive overload and is the most important Bodybuilding equipment you will ever work with.
Without a doubt, you must record what you lift each session. You will know exactly what you lifted the previous session so you know exactly what you need to lift in the current session.
Example if you curling with 30 last sessions you will know you need to curl 31 today.
If you squatted with 200, you know you need to find a couple of 2.5 to bang on to the bars.
Keep a training log so you know exactly how much you did the session before.
If you turn up at the gym without these essentials, you will be wasting your time. A notebook and pen is the key to ever-increasing progressive overload and is the most important Bodybuilding equipment you will ever work with.
Without a doubt, you must record what you lift each session. You will know exactly what you lifted the previous session so you know exactly what you need to lift in the current session.
Example if you curling with 30 last sessions you will know you need to curl 31 today.
If you squatted with 200, you know you need to find a couple of 2.5 to bang on to the bars.
Keep a training log so you know exactly how much you did the session before.
