Weight Training the Smart Way!
Regardless of whether you want to tone up or slim down, you will likely add some weight training into your fitness routine sooner or later.
Many people believe that the quickest way to build up muscle is by using the heaviest weights you can manage. However, this approach means you will tire more quickly which means you will not be able to do as many repetitions or “reps.”
What will actually happen if you chose to go this route, is you will be setting yourself up for major injuries. These injuries are avoidable and unnecessary when you realize that doing the same exercises with less weight will give you more reps and better results.
Mike Robertson, is a certified strength and conditioning specialist with a master’s degree in sports biomechanics from Ball State University’s Human Performance Lab, and he supports this approach.
“If you train with high reps, your goal is to build a bigger muscle,” Robertson told BodyBuilding.com.
Other fitness research backs up this practice as well.
For the latest research study revealed in the Journal of Applied Physiology, scientists took 49 teenage boys, all of whom have been doing some weight lifting exercise for at least per year, and divide them into two groups. All of the men worked out four times every week for three months.
The first group stuck with their regular weight training exercise regime involving heavy weights and a small number of reps. Someone in this panel, for instance, could do arm curls with 20 lb and repeat the exercise eight weight or 12 times.
Individuals in the second group, and on the other hand, they were directed to reduce their weight and improve their number of reps. So rather than eight repetitions with 20 lb dumbbell, someone in this group may do 20 or 25 reps with an 8-pound weight.
The researchers measured the tone of the muscle of individuals in each cluster after and before the three-month workout plan. Surprisingly, they found no significant difference in between the two groups; they’d all built bigger, stronger muscles.
Fatigue is the great equalizer here. Stuart Phillips, a kinesiology professor at McMaster University and the lead writer on the study, wrote in a news release.
Lift to the point of exhaustion, and it does not matter whether the weights are heavy or light. Still, Robertson suggests changing between the two approaches so that your body does not get used to a routine. Senior representatives build muscle and connective tissue strength, and give the body respite from the grind of low rep sets, he says. There is a key takeaway here for anybody who has avoided a weight room since they do not the idea of pumping iron voluminous might be capable of getting the same advantages with light weights. And you may always add new elements to your routine to keep things fresh.