At the present stage, gyms are becoming quite popular. More and more people visit such institutions in order to improve their figure. And it should be noted that weighted exercises are very popular. What it is is known to almost everyone. However, you should consider the main points that relate to this type of training. And the review is dedicated to this topic.
What are the characteristics of weight training with weights?
Due to the training, which is carried out using weights, you can quite effectively get rid of excess fat. Heavy training removes more carbohydrates than fats. Also, the result of weighted exercises is an increase in the metabolic needs of the body. Even after just one workout, the body can recover within a few days. And this process is very different from those results that can be obtained as a result of low-intensity aerobics.
The result of performing weight training exercises is that the metabolism not only increases, but also remains much longer in comparison with aerobic types of training. The training complex, which provides for the use of additional loads, helps the body go into a unique mode, which is accompanied by increased energy consumption. As a result of all this, damaged fibers begin to recover more actively. Accordingly, more rest is required. Do not forget about proper adequate nutrition.
As already mentioned, the result of weight training is a faster weight loss. Strength training, characterized by short intense loads, uses glycogen, which acts as the main source of energy. And it is this factor that helps to get rid of excess fat several times faster compared to diets and cardio workouts. It should be noted that due to aerobic training to build muscle does not work. And the body quite often begins to "eat" its own muscle fibers, and not fat.
However, it should be noted that both trainings have their own advantages. In this regard, it should be noted that the best way is to use both of the training complex in combination with a high protein diet, characterized by a moderate ratio of carbohydrates and fats. The result of weight training is, as already mentioned, the rapid burning of fat. And in combination with aerobics, this process can be improved.
What should girls know?
A large number of girls attending sports centers do not really like weight training. They, of course, know that it is very important to maintain muscle tone. The figure from this will only become more beautiful. However, ladies always do not have enough time. But you want to lose weight very quickly. Therefore, women prefer aerobic exercise. However, most recently, specialists have discovered one simple way with which you can burn fat and tone muscles. Weight training for women in this situation should take place with minimal rest time between sets. In this situation, the metabolism will go into a mode of enhanced work. Accordingly, calories will burn much faster.
Is it possible to pump up a press with extra weight?
Naturally, many would like to have a beautiful fit stomach. It should be noted that the main distinguishing feature of almost all bodybuilders is the narrow waist. It creates several advantages, among which the appearance should be highlighted.
If you want to get a narrow waist, then you should not perform exercises on the press with weights. In this situation, the waist can only expand. However, not all sports experts agree with this statement. In their opinion, the muscles located in the lower back, together with the press, form a kind of muscle waist corset. If a person does such types of exercises as deadlift, squats, stretching exercises, this corset will perform stabilizing functions. But in order to do the above exercises, you need a strong press. Accordingly, there is nothing strange in the fact that the figure of those people who have weak abdominal muscles is very far from ideal. Based on all this, many experts argue that it is necessary to perform exercises with weights on the press. Otherwise, the increase in muscle mass will be significantly suspended.
It is worth remembering one rule: if you do not want your waist to expand from exercises with extra weight, then you do not need to perform a huge number of repetitions in approaches. In this situation, one simple principle will work. If you need to increase strength, then you need to work with large weights, but with a small number of repetitions. To increase muscle mass, the number of repetitions should be average.
Do not forget that the press should start with strength types of exercises. Subsequently, you can start multi-repetitive training. This must be done in order to obtain relief and increase stamina.
Exercises with weights on the press before turning blue should not be performed. This will not bring much success in the fight against the fat layer, which is located on top of the abdominal muscles. In order to obtain the desired result, it is necessary to combine strength training with aerobic. You also need to properly approach the diet.
Is it possible to achieve a successful result without using additional weights?
Many people know that only those workouts that take place when using additional weights can help in increasing muscle mass and in increasing strength. However, there are simply a huge number of reasons in connection with which there is no desire to train with additional weights. And this is where the question arises of whether there is a set of exercises without weights.
It is necessary to face the truth - there are situations when a person simply cannot go to paid gyms. There are also such athletes who do not need huge muscles. They are primarily interested in increasing strength and endurance. In addition, a set of exercises without weights can be performed almost anywhere and at any time, maintaining your muscles in good shape.
Recommendations to listen to
- Approach with a lot of repetitions. The first technique is to perform a workout in normal mode to failure. You can do 50, 70, and even 100 repetitions. It is necessary to perform as many times as there is enough strength. A similar technique allows you to develop stamina. And even if muscle mass does not grow, then at the moment when you return to training with additional weights, muscle fibers will begin to change for the better much faster.
- Isometric voltage. This is a simple contraction of muscle fibers and the retention of such tension without movement for some time. This will help to give the muscles a more “honed” shape, since those zones that cannot be worked out by performing weight-bearing exercises will be exposed.
- You need to keep your rest time between sets to a minimum . This technique will accelerate muscle growth.
- Weights can be made from improvised items. For example, during push-ups, several books can be put on the back. During the squat, you can put someone on your shoulders. It is worth connecting your imagination, and then you will have success in shaping your own body.
- Performing physical exercises with or without weights, you can increase the effect due to the work of only one limb. For example, you should try to pull yourself on one arm. Naturally, the first time this is far from being successful. However, with regular training, you can achieve the desired result.
There are other recommendations, however, these are basic. If you will be guided by them in your training, then the desired result can be achieved even without the use of additional weights.
What should be remembered when doing weights?
In the event that you are training with extra weights, you need to pay attention not to the following basic rules:
- Before starting training, it is advisable to find a coach and create a clear program. And in this matter it does not play a special role what types of trainings you are going to perform. Weighted exercises for the legs, arms, back, abs, etc., require a proper, adequate approach. And it is the trainer who will be able to point out errors and put on the correct technique. With this action, you can protect yourself from injuries and accidents. The program is necessary so that muscle mass does not build asymmetrically.
- First of all, you need to determine the correct weight. This will help protect yourself from a huge number of injuries. If, for example, you perform leg weights with too high weights, you can stretch your muscles, damage your joints, etc. Again, only the trainer is able to correctly select the ideal weight. With independent training, you need to start with minimum weights, gradually increasing them.
- You need to choose the right exercises. Almost every type of training has its own nuances. For example, squats with a barbell will depend on the position of the foot, on the depth of the exercise, on the angle at which the spine is located, etc.
- It is necessary to warm up before performing a training program. This rule is universal in any form of fitness. If the muscles are not fully warmed up, then they become the most vulnerable. In such situations, the likelihood of injury is increased.
- It is always necessary to check the inventory when working with weight training equipment. All locks, latches and stops must work correctly. They must be fixed. If something falls off during the exercise, then you can suffer not only you but also others.
- No need to engage in excess of the norm. You should always be guided by the plan of the training program.
And one more tip. Before you begin the training program with weights, you must go through a medical examination. Physical training can cause a variety of exacerbations and diseases. Numerous violations can also be provoked, which before a person had not even guessed.
The principle of progressive increase in load must be pursued.
Weights exercises according to the Vader system imply the need to comply with some fundamental principles.
First of all, in order to increase strength, endurance and muscle size, it is necessary to work with a greater load. For example, to increase the level of strength, you must try to lift more and more weights. Endurance is increased by decreasing rest between sets. In this case, the number of repetitions should be increased. To increase muscle size, it is necessary that the training takes place with increasing weights. This principle is universal. They should be guided by performing both weight training exercises for shock equipment and other types of training.
Guided by the principle of isolation training and diversity
During a certain movement, muscle tissue is actively working. In the event that it is necessary to develop muscle, it must be isolated from other muscle fibers. This can be achieved by changing the position of the body during the training program. You can also use special simulators.
One of the main conditions for muscle mass growth is a variety of exercises. Do not let the body get used to a particular workout. For growth, muscles must work in a variety of conditions.
Principles of Priority and Pyramids
First of all, it is necessary to work out the weakest muscles. If these are shoulders, then at the very beginning of your workout you need to perform a variety of presses over your head. And only then can you begin to perform bench presses. Using this principle, you can load the shoulders to the maximum.
Never start a workout with maximum weight. In such a situation, you may be injured. You need to start with those weights that are 60 percent of the maximum. It takes one approach to complete, in which there will be 15 repetitions. After that, add weight by reducing the number of repetitions. Then you need to take the weight equal to 80 percent, making only 6 repetitions.
What other principles should be followed when performing weight training exercises?
Kalashnikov (a specialist studying strength types of training) said that the best-known principle is superset. Their essence lies in the grouping of two exercises for the development of opposing muscles in one approach. For example, after lifting the biceps, you should begin to perform the "French bench press."
The principle of mixed sets is also well known. In this situation, it is necessary to perform two types of exercises aimed at the development of one muscle group, without rest.
If you perform three types of exercises at once, as a result of which one muscle group is worked out, without pauses between sets, then you can pump up muscles much faster. A triple set will help develop local endurance of muscle fibers.
Is it possible to complete the series with the maximum weight in each repetition? In that case, if in such a situation you are able to do about 3 repetitions, you should set the rest to 45 seconds, and then perform 3 repetitions again. And again, rest in 60 seconds, followed by training. Then you need to rest for about 90 seconds, after doing 2 repetitions. As a result, a long series with 10 sets should be completed. Rest in such a situation is necessary to increase strength and muscle volume.
Conclusion
There are simply a huge number of principles for performing such exercises. In this review, we considered only part of them. However, they are considered basic. Therefore, the training program should be drawn up, fully guided by them. In addition, do not forget that training should be regular. Only in such a situation weights exercises for women and men will give a positive result. I wish you good luck in your self-improvement!