Resistance training is another term for strength training where you use the resistance of weights, etc. to increase your muscle strength, and in many cases your muscle mass. Many thing that resistance training is super simple, and in some ways it is, but there is more to it that simply lifting. The basic principles of resistance training are important to know and understand, so let’s take a look at them. The basic principles include:
– Control the weights – Resistance training does not meaning whipping weights around. You should perform the activity of weight lifting, or whatever other form of resistance you are using slowly and with control. Throwing the weights around risks injury and makes a full range of motion unlikely. So, think control and you will have better results.
– Intensity – With the above principle many people feel that they have to snail lift, meaning lift very slowly. Slow is important, but its main importance is in maintaining control of the lift. The faster the lift, the greater the intensity. So you will want to so many of your lifts quickly, however, don’t forget that controlling the weight is essential. Lower the weight slower than it is lifted.
– Volume – One of the biggest parts of resistance training is the volume you do. The greater the number of lifts, the more profound the increase in muscle size and strength. However, you have to work up to bigger numbers. You can increase the volume by either training more frequently (three times per week is recommended) or training for longer per session (such as 45 minutes instead of 30 minutes) or by increasing the number of sets (for example three sets instead of two). But you never want to increase too quickly or you risk injury.
– Variety – Variety is the spice of life, and it is also a basic principle of resistance training. Switching around your workout routine, such as regularly introducing new exercises, not only makes your workouts more enjoyable, it also challenges your muscles and forces them to adapt with increased size and strength.
– Tailor the lift to your specific needs – You need to tailor your workout to address specific body areas. For example, if you want bigger and stronger arms, you need to use exercises that target the particular muscles involved. Make a plan, and do lifts and resistance training accordingly.
– Use a full range of motion – Part of a complete resistance training regime means working your muscles in a full range of motions. If you work out the muscles in the fronts of your arms, workout the corresponding muscles on the backs of your arms as well. This works the muscle fully and reduces the risk of joint injury.
– Progressive overload – Progress, gradual work ups, etc. are all important. You should work at gradually increasing your weights, as this forces your muscles to grow stronger and larger. Generally speaking, once you can easily lift a weight 12 times, increase the weight in small increments, such as five to 10 percent of the weight you are currently lifting.
– Rest – The most important factor of any type of training is rest. You need to rest between sets, and between workouts. If your goal is muscle size or endurance, you must get rest to let your muscles recover, or they will simply start to break down and be unable to handle the burden.
The principles if resistance training are simple and should be followed for the best results. You will find your muscles will get stronger and larger if you follow these basic principles. They are proven, they work, and variations from them result in injury.