Lifting weights is a great way to build muscle and get stronger. But it’s not as simple as just throwing some iron around the gym and hoping for the best. To maximize your results, you need to use proper form, increase your weights gradually, and take time off from lifting every once in a while. Here are the top five tips for muscle building workout plans with weightlifting:
Warm up with cardio
Warming up before you start your workout is very important because it helps prevent injury, improves performance and gives your body time to mentally prepare for what’s coming. Warming up should last at least 20 minutes and include some cardio as well as stretching.
Increase your weights
You should increase the weight you lift gradually but not too quickly. If you are lifting heavy enough that your muscles are being pushed to failure (i.e., they cannot complete another repetition), it’s time to increase the weight again. Likewise, if you’re lifting so light that your muscles aren’t challenged at all and don’t get tired when working out, then it’s time to add more weight.
If the amount of weight doesn’t challenge your muscles adequately, they won’t grow in size or strength—which defeats one of your main goals in the gym: getting bigger and stronger! But, on the other hand, using too much weight can result in injury or strain if you aren’t accustomed to using those amounts yet.
Structure your workouts to reflect your goals
One thing that can help you make the most of your workouts is structuring them according to your specific goals. For example, if you’re focusing on strengthening your chest and shoulders, you’ll want to exercise those muscle groups at least 3-4 times a week. You should also aim for 45 minutes to an hour of moderate-intensity exercise (the sort where it’s difficult to carry on a conversation) per session, with each workout focusing on the entire body rather than just one part of it.
As Legion Athletics says, “Many people think strength training program is for becoming strong but not necessarily big. But they are wrong.”
Avoid overtraining
Avoiding overtraining is a key to muscle building, but it can take time to understand what overtraining is and how it manifests. Overtraining is when your body loses energy or nutrients, causing your muscles to feel weak, fatigued and sore.
You may also experience a decrease in performance during workouts as well as an increase in heart rate after even short periods of exercise. If you constantly experience these symptoms—and they get worse instead of better (or go away entirely) after resting—you should consider seeing a doctor to determine if you’re experiencing symptoms of overtraining.
The best way to avoid overtraining is by getting adequate rest between sessions and days off from the gym. Resting allows your body time to replenish its energy stores, so it’s ready for another round at the gym!
Get adequate rest
Rest is an important part of muscle building, allowing your muscles to repair and grow. You need to get enough rest to see results from your workouts. Rest days help you recover from workouts to do more productive activities in the future.
It’s easy to get caught up in the excitement of working out, but remember that there are specific steps you can take to build muscle effectively. If you want results, it’s essential to warm up with cardio before lifting weights and building strength in your muscles over time. So don’t forget about rest days either!