Here are some great weight lifting tips to help you get the most out of your gym sessions. These tips will help you get the most out of your weight training program.
Weight training tips for hardgainers looking to make the most out of their workouts. Weight lifting the right way is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight lifting tips before you even step foot in the gym.
1. Write down a realistic short term and long term goal.
2. Make a commitment to stick to one program for at least 12 weeks.
3. Educate yourself prior to starting.
4. Hire a trainer to teach you proper technique.
5. Focus on gradual progression.
Weight lifting Tips #1: Goal Setting
Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.
Weight lifting Tips #2: Commitment
The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, It's not working... and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping
How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.
Weight lifting Tips #4: Proper Technique
You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of I think I'll try it on my own, or My friend is going to teach me, or I am self taught from watching others... Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.
Weight lifting Tips #5: Progression
I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.
10 Muscle Building Tips
1) Consume enough calories
The general formula for this is take your bodyweight in pounds and times it by 20. This should give you the amount of calories you need to consume to gain weight, obviously its not totally accurate and amounts will vary between individuals but it's a good starting point.
2) Consume enough protein
You must be consuming protein in order to gain muscle. Protein is the building blocks of life and you simply cannot gain any extra muscles without it you should be consuming at least 1gramme of protein per 1kg of bodyweight ideally per pound of bodyweight.
3) Consume regular meals
You should be spreading your calories throughout the day ideally consuming 6-7 meals per day. By meals I don't mean gigantic meals I mean enough protein and carbohydrates. Meals should be eaten every 2-3 hours throughout the day. A good quality weight gainer could count as a meal it doesn't have to be all food.
4) Always consume protein post workout
It is important to consume a good quality protein supplement as soon as possible after a workout your muscles will be Hungary for it.
5) Sleep
Your body grows when it is in its resting stages so try and get at least 8 hours sleep per night.
6) Drink plenty of water
It is important that you keep your body hydrated so consume a glass of water with meals and between them.
7) Do not skip meals
But if you do don't worry to much just eat a little more on the next one
8) Keep increasing your calories
Every couple of weeks increase your calorie intake slightly to make sure that you will continue to gain more weight.
9) Basic exercises
Stick to basic exercise movements such as bench presses and pull ups, these compound movements work large muscle groups and will build a good foundation.
10) Never give up
If you find you are not making any gains, never give up try harder and keep motivated.
By following these weight lifting tips you will quickly start to gain more muscle and weight then you have done before.
The Benefits of Weight Lifting
Pumping iron will give you more then just strength gains. look at the other benefits of weight lifting here.
Overcome Your Plateau
How you can make consistant gains in both muscle size and strength.
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These weight lifting tips are worth their weight in gold and will make the difference between building the body of your dreams and failing.
When it comes to training to gain muscle especially for us hardgainers it is important that are workouts are intense. Its no good turning up at the gym and just doing half arsed exercises because you will not make any progress. I have been there myself constantly looking at the clock waiting for the 45 minute workout to be complete so I can go home thinking I have made progress. All I did was waste a year and made zero gains.
You need to put your heart and soul into your workouts and give each exercise everything you've got, if you feel you can push out a few more reps then do it, don't just stop because you have reached 10 or 12 reps, believe it or not this is one of the best weight lifting tips you can follow.
It is important to always try and stay motivated; even if it is hard sometimes you need to focus on your goals.
Always keep an up to date training diary to track your progress, this will keep your eye on the goal.
Set yourself achievable short term goals. For example I will add 5kg to my bench press this week' or I will gain 2lb this week'. Keep your goals written down so you can see them and refer to them whenever you start to feel like the motivation is slipping.
Always remind yourself of your long term goal as this is what you are working towards.
Stop making excuses to miss workouts or exercises, to make massive gains you need to be consistent with what you do, its no good training hard for a week and then taking 2 weeks off. Always find time to train and always train when you have planned to. The same goes to your diet plan, if you want to gain weight you need to be consistent otherwise you will not see the results you are after. It takes time and effort to build your body but its worth it.
People that say they have trained for years and made no gains probably in reality have not actually consistently trained for that period of time, that's why there gains are crap. I have first hand experience in this. Dedication is key to success.
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