The Best Method of Weight Training: Build Your Dream Body in 2023

The Best Method of Weight Training: Build Your Dream Body in 2023

Thanks for checking out this article on the best method of weight training. Are you looking for the best way to start your weight training journey?

Weight training can be intimidating, especially when there are so many different theories and methods out there. But don’t worry – this is the perfect place to get started.

With our help, you will build muscle faster than ever before and be on your way towards achieving a body transformation quickly and easily without having to search through a confusing sea of information online or wade through textbooks filled with jargon.

In this blog post, we’ll explore the different options so that you can make an informed decision about which one is right for you.

Best Method of Weight Training
The Best Method of Weight Training

Things to consider before you start weight training

When beginning a weight training program, it is important to ensure that you have all of the necessary information and preparation to ensure the best possible experience. Firstly, take some time to research appropriate exercises for your current fitness level and goals.

Depending on your goals and fitness level, you may need to seek assistance from a professional trainer in order to tailor a program specifically for you.

Additionally, be mindful of any physical limitations that may require extra consideration when working out; it is also important to consult with a doctor if you are dealing with any chronic conditions or recent injuries.

Lastly, make sure that you stay focused and motivated during your routine; having reasonable short-term goals can help keep you motivated during what might otherwise be an overwhelming process.

With the right preparations and dedication, weight training can ultimately be an incredibly rewarding experience.

Beginners Tips For Starting Out With Weight Training

1. Start with a light weight to get used to the motion and avoid injury

Starting off with a lightweight is key to getting used to a new exercise or routine. When you first start an exercise regime it can be tempting to overdo it, but it’s much smarter, in the long run, to build up gradually.

This allows your body time to adjust and prevents any strain-induced injuries. Many of us want to see results quickly, but having patience and caution pays off in the end.

Committing fully to caring for yourself as you begin this journey will let you reap all its rewards for years down the road.

2. Add more weight gradually as you become stronger

Weight training is an effective way to build muscle, improve balance, and reduce the risk of injury. To be successful with any weight program, it’s important to ensure that the weights you use are challenging but not too difficult for your current fitness level.

As your strength improves over time, slowly increase the amount of weight you’re lifting. Starting with moderate resistance will help your body adjust as you become stronger.

This prevents injury caused by incorrect form and excessive loading while allowing your muscles to gradually build more strength over time.

As you gradually increase the amount of weight used in each exercise, make sure your form remains correct throughout so that your body can benefit from an efficient workout without putting yourself at risk.

3. Perform each repetition slowly and controlled to maximize muscle growth

When it comes to muscle growth, the journey to success is a slow and steady one. It’s important to remember that technique reigns supreme when you’re in the gym, and performing each repetition slowly and controlled is key.

This ensures that you’re engaging both positive (concentric) and negative (eccentric) muscle contractions as you complete your sets – we like to think of this process as “muscle firing”.

By taking your time with each exercise and maintaining proper form, you can maximize muscle growth while avoiding injury, creating a more effective workout overall.

4. Breathe deeply throughout each set of repetitions

When engaging in physical activity, it is important to ensure that you are breathing correctly. Focusing on the breath can help you complete more reps with good form and maximize energy throughout the workout.

If you’re performing a strength-training exercise, try to breathe deeply for each full repetition. With aerobic exercises such as running or biking, aim for a slow, rhythmic inhale and exhale, allowing your lungs to expand fully with each breath.

This focus on the breath will replenish oxygen to your muscles, prevent overstraining or dizziness, and enable you to stay in touch with both improved strength and endurance during movement.

5. focus on form rather than lifting the heaviest weight possible

Many people think that lifting the heaviest weight possible is the only way to get fit and achieve their goals, but this isn’t necessarily true.

Taking a more focused approach to form can yield better results in the long run. Not only will focusing on proper form prevent injuries, but it can also help you strengthen your muscle memory so your body knows the right way to execute movements.

By dialing in the form early on, you’ll eventually be able to lift heavier and increase your intensity without causing any harm or injury.

So if you’re looking to improve your strength and overall fitness level, focus on form first as it’s truly one of the most important elements of an effective workout plan.

Best Method of Weight Training
The Best Method of Weight Training

Should You Focus On Strength or Hypertrophy?

For those first starting out in weight lifting, it can be difficult to decide whether to focus on strength or hypertrophy.

Strength training focuses on increasing muscular strength through low repetition of heavier weights, while hypertrophy is the process of increasing the muscle’s size through higher repetition exercises with lighter weights.

Those who are aiming to improve physical performance such as powerlifting and bodybuilding may want to focus more on strength in their workouts.

However, if their goal is to build endurance and muscular size — even if they aren’t looking to become professional athletes — then they should prioritize hypertrophy.

Both approaches are legitimate routes for beginning lifters, but there is a very clear distinction between the two goals which ultimately determines which path they should take.

A Solid Routine To Get You Started

For someone who is just starting to build up their strength and reach their fitness goals, a push, pull, and legs routine is often the best route to take.

This type of workout creates balanced muscle development as you alternate pushing and pulling movements with leg workouts. It makes sure that all muscle groups get a proper workout and can help avoid injuries caused by overworking one group while ignoring the others.

Additionally, it divides the work into three parts, which can make the exercises feel more manageable for a beginner.

Finally, the push/pull split still allows for flexibility in terms of how much you prioritize certain muscles or prefer certain exercises over others, giving newbies some wiggle room for personalization and growth in their own routines.

Day 1: Push

  • Flat Dumbbell Bench Press – 4 sets of 6-8 reps. Start with lighter weight and increase the load as you progress in each set. Make sure to keep your back flat against the bench and drive the weight up with your chest.
  • Incline Dumbbell Press – 4 sets of 8-10 reps. Again, use a comfortable weight to ensure proper form as you press the weight up in an angled position close to a 45 degree angle relative to your body.
  • Barbell Tricep Pushdowns – 3 sets of 10-12 reps. Focus on keeping your elbows relatively stationary while pushing the bar down towards your thighs using only your triceps muscles.
  • Seated Shoulder Press – 3 sets of 10-12 reps. Sit upright with a comfortable weight and press overhead using only the shoulders. For optimal results, focus on moving slowly and steadily through the entire range of motion without locking out or introducing momentum during the exercise.

Day 2: Pull

  • Dumbbell Bent Over Row – 4 sets of 8-10 reps. Keeping a neutral spine, hinge at the hips until your torso is nearly parallel to the floor before beginning each rep by rowing the dumbbells up towards your rib cage one at a time, making sure not to arch or round forward during this movement.
  • Cable Face Pulls – 3 sets of 12-15 reps with light weight. Stand facing away from the cable station and adjust the cable handle height so it’s slightly lower than chest level before pulling the handle towards the face without bending arms beyond 90 degrees or dropping elbows below shoulder level throughout the movement.
  • Seated Cable Row – 3 sets of 10-12 reps with moderate weight (just enough for you to feel tension), focusing on taking a full second pause at peak contraction before returning bar back out slowly in a controlled manner (resist the temptation to just drop the bar back out).

Day 3: Legs

  • Barbell Squats – 4 sets of 8-10 reps, starting off light and gradually increasing weights across all four sets as form allows for it; push through heels for lift-off and drive knees outwards when coming back up while avoiding excessive forward lean or rounding forward at waistline throughout the movement– focus on maintaining good posture!
  • Romanian Deadlifts – 3 sets of 6-8 reps, hinging at hips with a slight bend in legs while bringing the bar down into mid-shin before returning back up into standing position by squeezing glutes & hamstrings – be sure not to overstretch lower back!
  • Lying Leg Curls – 3 sets of 10-12 repetitions, lying face down on leg curl machine & curling heels towards the glutes while focusing on using only hamstring muscle groups; take pauses at the top & a bottom portion of motion for increased tension & control!

To Wrap Up

Thanks for checking out this article on the best method of weight training. Weight training is an effective way to build strength and muscle mass. To ensure the best results, it is important to select the right method of weight training.

The method that works best will depend on individual goals, lifestyle, and overall health.

For someone looking to lose body fat while maintaining muscle mass, low-intensity circuits are ideal. On the other hand, powerlifting routines tend to be an excellent choice for those looking to increase pure muscle size and strength.

By using a combination of both techniques, it’s possible to enjoy all the benefits of weight training and continue making progress over time.

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