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After twenty plus years of celebrity fitness training in Beverly Hills,
California, I would like to share with you my top six, most effective, weight
lifting tips. If you follow these tips, you will know you have accomplished the
maximum in the least amount of time.
Here are the six best muscle building workout tips I have discovered
throughout my years as a celebrity fitness trainer. Please note: consult with
your physician prior to taking part in any exercise program. Each individual has
their own specific medical history, and overall objectives.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that work more than one
muscle group at a time. Two or more joints are moving throughout a
particular
strength training exercise. Performing an exercise like this will utilize a
greater amount of muscle fibers, thus stimulating growth, as well as burning
more calories. Examples of such multi-joint exercises are the chest press, leg
press, leg squat, pulldown, and shoulder press. These are all very effective
exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular
muscle do the work, not momentum, or other muscles you are not targeting. You
goal is to fatigue a particular muscle to its absolute maximum. It is not
important to impress someone else in the gym with the weights you are lifting.
Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again, let the
targeted muscle do the work, and nothing else. Zone in on that particular
muscle. You should concentrate on moving the weight using a cadence of two
seconds positive motion, and four seconds back (negative). Please remember, this
is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in intensity to
stimulate muscle tissue growth, and have the proper rest between workouts to
allow this growth to occur. The average amount of rest between workouts is 2-10+
days depending upon the intensity level. You shouldn't feel tired, and sore
before your next workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need is one, all
out, set to momentary muscle failure in order to stimulate optimal muscle
growth. Anything more is counter productive. However, light warm up sets are
fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and where you
need to go. Be a mad scientist and track your workouts. The information you
gather will tell you more about yourself than a muscle magazine will.
If you want the most effective, efficient weight training workout, then
follow these six simple tips to maximum muscle development.
*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint
this article in its entirety in your ezine, Blog, Autoresponder, or on your
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you!
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
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Charleville Blvd. #312
Beverly Hills, CA
90212
1-866-935-5967
Jim O'Connor is an Exercise Physiologist, author, and publisher located
in Beverly Hills, California. He combines his education with practical knowledge
to promote Wellness Word.com. To discover additionalweight training workout tips
visit Bodybuilding Hub.
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