Strength Training Tips To Build Muscle MassOn by
Strength is the foundation of almost all physique as well as performance goals. Being strong helps you gain muscle easily, run faster, lose fat, as well as work hard and long in the gym.
Strength training not only helps build muscle strength, but it also increases your body’s resting metabolic rate thus causing it to burn more calories throughout the day.
Additionally, it reduces blood pressure, improves your balance, and decreases your osteoporosis risk.
Here are some strength training tips to build muscle mass.
1. Start With a Cardio Warm-Up
It is essential to increase the rate of your heartbeat before starting your strength-training routine.
You can begin with a 5-minute warm-up of light jogging, brisk walking, or dynamic stretching (this refers to the use of controlled movements to help loosen your muscles and increase your range of motion).
Doing some walking lunges as well as butt kicks is also very ideal.
2. For Best Strength–Building Exercises Focus on the Following Exercises:
– Shoulder press
– Overhead press
Additionally, the chins up as well as the row are good for strength training too, but they are best used to complement the shoulder and bench press.
They help keep your pulling muscles in balance with the pressing ones.
3. Use Barbells First
Start your workouts with barbells exercises.
Barbell exercises allow you to load a lot of weight and this helps a lot because lifting heavy weights is usually the first step toward getting stronger.
Once you are done with your heaviest strength exercises, you can now proceed to dumbbell as well as body training.
4. Keep it Simple
The only important thing in weight lifting workouts is to focus on raising and lowering your weights in a controlled way and pausing for a one-second count at the top of every lift.
Be aware that using an arbitrary tempo usually lessens tension on your muscles and can also force you to vary the amount of weight, thus slowing your progress.
5. Maintain a Log
Record all your exercises, reps, sets, as well as your performance in every workout.
In addition, keep track of your best lifts as well as the most reps you have been able to do with a particular weight on an exercise.
Keep trying to improve those numbers.
6. Be Moderate
Try not to go beyond three or four lifts per workout. The importance of keeping your workouts short is that you can take advantage of hormonal surges.
You only need one main lift per workout, one or two assistance lifts, and lastly, specialty or core work.
Doing more than this leads to poorer results.
7. Stick to Sets of Five Reps
You should ideally rotate several different rep ranges in all your workouts. However, sets of five reps seem to offer the best blend of strengths gains as well as muscle size.
8. Add Weights Slowly
One of the main reasons why people plateau and fail to gain more strength is because they exercise with heaviest weights for a long period.
This is actually wrong. You should do your main lifts using 10 % less than the highest weight you can lift for a particular rep range.
The best way is to increase the weight each session, but with no more than 10 pounds. Make sure you stick to the same lifts.
9. Balance Your Training
In order to avoid injury as well as muscle imbalances, ensure that whatever you do for one side of your body, the other side of your body benefits from the same.
For example, your chest exercises should always be balanced with back-training lifts.
However, it is not mandatory that you do your balancing work in the same session, but it should be done within the same week.