Weightlifting is beyond bulking up and increasing muscle mass. It is a journey that shapes your body, improves posture, increases bone density, and boosts your metabolism. It takes patience when it comes to weightlifting and bodybuilding. Every day is a grind -some days physically & some mentally. Always remember that comfort is the enemy, and don’t be scared of a little extra weight on the bar fight for every kilo.
There are some essential tips in weightlifting that are substantially identical for strength training. Make you properly involve a manipulation of the number of sets, repetitions, exercise types, tempo, and weight to increase the size, strength, endurance. The specific combinations of reps, sets, exercises, and weights should be aimed according to the type of body you want to build.
Below are 8 weight lifting tips that will help you build the body in the right way.
Topics we cover in the article
Why warm-up & stretching exercise before the workout? Warming up allows you to work out more accurately. It slowly boosts the heartbeat and helps you avoid injury. You can find some benefits & exercise to make sure you’re warming up effectively:
- Properly flow oxygen to the mind
- Help prevent injury during exercise
- Prepare nerve to muscle pathways
- Manages your heartbeat
Here is Warm-up Exercise you can try out before lifting heavyweights:
- Jumping ropes
- Jumping jacks
- Bodyweight Squats
Consistency is one of the critical points that can help you achieve targeted fitness goals. If you consistently train yourself, you will reach the goal in comparatively less time. It is essential to set realistic goals and create a routine accordingly. Train yourself hard no matter what the situation is. Never have a feeling that you have done enough while building your body. You just need to keep going. Always remember those half attempts will comparatively fewer results, so do all you can. You get proper reps done without increasing time or weight lifted/distance run/etc.
Some bodybuilders try to gain mass by including movement.
Isolation machines and movement play a vital role, but make sure you focus on the leg press, squats, military presses, deadlifts, and barbell rows to increase your muscle mass.
Exercise these lifts in the 12-15 reps’ range daily with correct movement. You’ll be using more gain mass with the help of heavyweight.
If you spend 2 hours a week in the gym & doing 10-12 reps per set can be an ideal way to boost your muscle mass. It’s great to mix up with both heavy sets of 5-8 reps and lightweight sets of 14-16 reps. While doing calves & quads, you can take up to 25-45 reps periodically.
Some muscles are close to 60 % fast-twitch & 40 % slow-twitch fibres, but some muscles fibre have fully equipped both types to be at their best.
Posture is one of the essential parts of our life. If you spend 2 -3 hours in the gym with heavyweight, but you are doing wrong poses, you cannot achieve a goal & you are just wasting your time & money.
Don’t worry! Strength training can help fix your hard-to-break slouching habits. Stretch, and strength training, Neck Flexion, Side Plank, & Seated are some great ways to help you fix the posture. You can follow these exercises to achieve the right way to do weight lifting. This will help you reach the targeted goal quite easily and quickly.
Rest and recovery are two essential aspects of any workout routine. After-exercise, the recovery routine plays a significant role in your fitness sports & gain performance. It permits you to train more effectively. Recovery after exercise is a must for tissue & muscle repair and strength building. A muscle needs anywhere from 2 to 4 days to rebuild & repair. And working it again too soon simply leads to tissue breakdown instead of construction.
This means that you should never exercise the same muscle groups 3 days in a row. The following are some of the most commonly recommended tips by the experts.
Eat Healthy Recovery Foods, such as whole eggs, boiled chicken, tofu, cottage cheese, salads, and soya nutrela, etc.
- Let your tissues relax for 24-48 hours
- Perform Active Recovery
- Take a steam bath etc.
Protein is an essential macronutrient. It is found throughout the body— such as in muscles, bones, hair, virtually & skin every other body part or tissue.
There are two main proteins – natural & whey. The natural protein sources are eggs, soaked almonds, chicken breast, oats, cottage cheese, greek yogurt, milk, lean beef, tuna, quinoa, etc.
On the contrary, Whey protein is a high-quality protein that you get from dairy foods. It can help you build muscle mass. It is the mixture of isolated proteins from whey, which is the liquid portion of milk that leaves the production of cheese.
The latest research says that an average human being just to lead a healthy life in the long term needs about a gram of protein per kg of body weight.
For instance, a 65 kg man would require a range of 70-80 grams of protein per day. But make sure you’re at least getting 1 gram per kg when you’re looking to gain muscle mass. You can divide your protein intake in your four meals a day.
What’s the best time to take protein? The best time to take protein for muscle growth recommends taking a protein supplement 15–30 minutes after work out. It digests quickly and improves the level of your blood sugar.
There is no use of taking protein after an hour or two after the workout as your body needs proteins as quickly as you lift heavyweights. So, keep the time in mind.
There are 4 exercises that everyone should add in the training program
Squat is a beneficial strength training exercise. It hits most muscles in your upper and lower body to work together as one. Adding squats to your work routine can help in alleviating the risk of injury while boosting your exercise performance. It will keep you moving more conveniently throughout the day.
The pull up, by far, is one of the best exercises for developing strength of your upper back & arm muscles. It also contributes to your core development. Pull-ups come as one of the most challenging exercises, and it provides the best drag transference to your pull-up, given the similarity of both movements in terms of muscles.
A deadlift is an essential exercise for bodybuilding. It should be a necessity in your routine being the best compound exercises to aid in developing the various muscles that make up your posterior. This exercise helps in the lower back pain area as well.
Bench Press is a crucial exercise you can do for your chest. It can be work with many variations to target relevant areas of the chest & get a better result. Using a decline bench press will pump the lower chest part, using a flat bench press will pump the middle chest part & inclined bench press will pump the upper chest part.
Bodybuilding is not a fun activity. You need to be careful while lifting heavyweights. Instead of following random tips, you should take assistance from a professional to achieve your targeted objectives. These are some best tips for weightlifting that you can add in daily workout routine to get a better result.