Weight training is a comprehensive activity and there are many factors that affect the success of such a workout program.
The choice of the program and the way the exercises are performed is a complicated process that is based on the trainee’s abilities, the information he/she will collect from the environment, and the experience he/she will gain through training.
Also, we must not forget the role of diet! A protein-rich diet contributes the most to achieving the goals of our program.
Light training – strict technique
It is no coincidence that the best athletes of bodybuilding avoid reaching their limits in weight training. They want to achieve the rigorous technique of performing the exercises.
Free-weight training activates more muscles than machines.
Free weights require the involvement of more muscles in order to stabilize the weight when you move it. With machinery, the weight path is restricted and controlled by the structure of the machine and fewer secondary muscles are needed during movement.
You can have variety and results by combining free weights and machinery in your fitness program.
Negative repetitions
Negative repetitions relate to the pleural contraction of the muscle, that is, the phase during which the muscle is elongated. Negative repetitions are a must in a weight training program. A typical example is the application of negative repetitions to chest pressures. We’re actually talking about a super-effort, in which we aim to control weight by imposing a descent rate.
It has been shown that muscle contraction “works” much more than in the myometrial and neuromuscular systems when it develops up to 35% more force.
Slow execution rate
Slow exercise performance in weight training is an essential condition for hypertrophy. If we try to overcome a resistance twice with a different execution rate, we will understand how important this is. Holding the resistance for a longer time increases the total charge.
Short duration of training
There is no serious weight training program that lasts long. The workouts are short and have an explosive pace of execution. The breaks are very specific and the recovery time between exercises is limited. The resistance training takes forty-five minutes until an hour and a quarter, without calculating warm-up and recovery.
Weight training and resistance training is not only a matter of aesthetics, but mainly health. By incorporating it into your exercise program in combination with a protein diet, you will not only be impressed by the results, but also feel healthier.
