| Before you
start pumping iron, it’s first important to use the proper form
of weight training. Results-driven weight training entails proper
movements, sets and repetitions. Improper forms and ranges of
motion may cause injury. Every single movement plays its role
in muscle building. Consequently, each full range of motion is
important. The strategy to full
range motion is to slowly complete each range of joint movement
in a controlled manner. The focus should be targeted at the
contracted position. The signs of an unbearable weight are anytime
it makes your body bounce, jerk or swing into the first movement.
Any time the form is compromised, injury may occur.
Sets and Repetitions (Reps)
Certain lifts and various exercises are done in sets and repetitions.
A set of succession of repetitive moves (12) without resting;
while a repetition (rep) is the number of times, the move is
repeated in each set. In example, if your trainer told you to
do three sets of quadriceps leg machine curls, you would do
36 quadriceps movements with breaks after 12 consecutive curls.
A rest period should take place after each set of twelve movements.
Multiple set exercises are generally executed within one to
three minute rest periods. The advantage of doing multiple set
exercises can be found in its caloric burning powers.
High-intensity training
High-intensity training involves with a single set exercise.
The movement is completed in one set because another set would
almost be impossible. This is commonly referred to as high-intensity
training or HIT. The underlying benefit of singular set training
is how it condenses the duration of the work out. |
