3 Principles Of A Well-Balanced Weight Training Plan
Whether you're a beginner or intermediate muscle-gainer, you've probably concocted your own workout plan more than a few times already. Hardly does anyone ever stick to a program they've read from a magazine or been given by their instructor.
Take note of these key principles to maximize your effort and time.
1. Circulation Is King
No matter how much you 'target' or 'isolate', your entire body is still connected via complex circuitry and acts as one machine.
What this means is that your muscle growth is only as good as the efficiency of the nutrients your muscles receive.
When you work out, you're basically signaling your brain to give a response to the load you're handling. Ideally, what you want is for your brain to say, "I've got to become a hulk" and flood you with an insane amount of anabolic hormones and nutrients and burn off every inch of fat.
This is where genetics come into play as every person's reaction is different. But it gets even worse. As you age, your circulation system - the highways responsible for the recovery of your muscles - becomes slower and slower. And that now becomes top priority.
Incorporate sets of 10-12 reps to recondition your system to optimum levels.
2. Then Comes Strength
A lot of programs out there put the spotlight on strength. And with good reason, because a strength-based approach to gaining muscles is most effective.
If you've been trying to gain huge muscles by merely going after the 'pump', then it's time to change your thinking. Every time you get the 'pump', you're flooding your muscles with nutrients needed for growth - which is great, by the way.
However, as much as you'd love to keep your circulation flowing, you've also got to break your existing muscles down in order to start the rebuilding process of getting bigger, stronger muscles. And getting a good pump doesn't always do that.
You can get a pump by doing 100 reps with a can of tomato sauce. Do you think that's gonna make you grow?
The only way of knowing is increasing your poundage by having multiple sets within the 6-8 rep range.
3. Adjust Everything For Optimum Recovery
To keep your circulation at optimum levels, you need a fairly high amount of reps. To keep your strength growing, you need constantly increasing loads. It's not difficult to see that pursuing both extremes could lead to overtraining.
To ensure you're hitting both targets and recovering fully, you'll have to experiment with how your body is taking the stresses you're giving it. This is the part where you trash all those magazines and delete all those bodybuilding articles because only your body's feedback can give you the perfect response.
You can start by following a 2-2 approach. For 2 weeks, focus on a program which recharges your circulation. And for the next 2 weeks, you can focus on a program geared towards strength.
After 8-12 weeks, you should feel both strong and pumped. If not, try a 3-3 or even a 1-1 variation until you find a combination that suits your body.
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