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DON'T BELIEVE THAT CRAP ABOUT HOW WEIGHT TRAINING MAKES YOU ALL BULKY AND BIG! WEIGHT TRAINING CAN GIVE YOU A SLEEK, SEXY DEFINITION THAT IS
No more thinking if you lift weights, you're gonna turn green and explode out of your damn clothes every time you get pissed off.
It's time to put all the myths aside and get down and dirty with the truth.
The reason for all these aches and pains is NOT "Oh, it must be my new shoes" OR "Oh, I must have slept wrong." Slept wrong??? Are you friggin kidding me? Hey, I used to say that same shit ALL the time, so I get it. I mean, I guess the fact that I was heaving and hoisting an extra 120 pounds around had nothing to do with my aches and pains. Man... we will seriously tell ourselves anything to not have to get up off our ass and do the right thing. It's ridiculous. But, it's hard to face the truth. And the truth is, you are OUT OF SHAPE!
*If your goal is to build muscular definition and look sculpted and toned, you will want to complete 12-15 reps per exercise. This is the most plausible option for people who want to lose the most amount of fat.
*If your goal is to build strength, you will want to perform 8-12 reps per exercise. This is the most plausible option for people who have lost most of their weight and now have a new goal of obtaining even more lean muscle mass and building true strength.
*If your goal is to build mega muscle and find more of 'the bulk' people associate with weight training, you will want to perform 6-8 reps per exercise. This is the most plausible option for people who do not want to lose weight and are interested in building serious muscle, the more 'bulky muscle'.
You will want to lift your weights until failure. In other words, you want to make it so that when you get to your last rep, it is physically the last rep you can perform. Yep folks, there's gonna be some grunting and groaning by the time you get to that last rep. It's okay... keep them neighbors guessing ;) Remember, you want to damage the muscle. You want to tax it until it is too fatigued to perform even one more rep. In your 'tweaking' stage, you will figure out which weight you need through trial and error.
1. WARM UP:
Do 3-5 minutes of some light cardio before you begin your workout. Perhaps jog in place while swinging arms. You can also do an ultra light set of your planned exercises. This will warm up every actual muscle that will be involved in the full strength version. Warming up prevents injury. You mustn't work cold muscles. You can't go from watching COPS one minute to banging out dead lifts the next. Give your body a little warning.
2. PROPER FORM:
If you do not practice proper form, you will not only be risking injury but you will also run the risk of NOT targeting the intended muscles. Make sure to stand up straight AND to engage your abs in each and every exercise.
3. DON'T USE JERKY OR SWINGING MOVEMENTS:
Weight training is all about slow, precise, and controlled movements. You should be lifting AND lowering the weights slowly. If you are distorting your body and have to look like you're having some sort of seizure to perform the exercise, that should be a heads up that you are doing it the wrong way. If you find you cannot perform an exercise with slow and controlled movements, chances are you're using too heavy of a weight.
4. DON'T HOLD YOUR BREATH:
You need to breathe properly. Resist the urge to hold your breath. Exhale as you are performing the exertion part of the exercise. Inhale as you are performing the resistance part of the exercise. For example, if you are doing a bicep curl, you would exhale as you lift the weights up and inhale as you slowly drop the weights back down to starting position. Your body needs the oxygen. Don't go turning blue and getting light-headed. And if you are about to die on rep #1 and feel like you can't breathe, um, well...slow down killer. Again, chances are you're using too heavy of a weight.
5. CONTINUE TO INCREASE YOUR WORKLOAD:
As you get stronger, it is vital that you change the workout. You can do this by increasing the amount of weight, switching exercises, and/or changing the amount of reps/sets. Being consistent about changing things up will avoid plateaus. Reaching a plateau isn't actually a bad thing. It means your body has reached the state of Adaption, meaning it has become stronger and more efficient and has adapted to what you wanted it to do. It is your body telling you that you need more. This is to be expected and if you don't reach a plateau, something is wrong. I personally change my workouts once a month. I always want to keep my muscles guessing and growing. It sucks sometimes because when your workout gets easier, it's a nice change of pace. But you gotta buck up and be honest with yourself because an easy workout isn't doing anything for you. It's really just a big waste of your precious time.
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