Weight Lifting Routines
Work out a time schedule to do your weight lifting routines and eat right if you want to be successful in this effort to gain muscle. Weight lifting should be approached the same way as athletes approach their routines.
Muscle growth happens as you lift a weight, resulting in the micro fibrils in your muscles tearing apart and then slowly grow back. These fibers grow back thicker and stronger after each damaging weight lifting routine, but need a lot of time and nutrients to enable successful re-growth. Two to three days of recovery will be sufficient time to allow this process to complete.
After a resting period of up to 72 hours, you can repeat the tearing process again. This ongoing process will stimulate muscles into growing quite a lot larger. Keep in mind that the healing period is vital otherwise you simply keep on ripping muscles apart and they do not heal, causing yourself great pain and discomfort. This is why a sensible routine makes a lot of sense as it avoids over-exercising by accident.
Divide your body into three sections – shoulders and arms, back and stomach and legs. Make sure you focus on a single area during any routine by working only on those muscles. The next day you may move to another part of your body and so on. This way you allow at least three days to pass before you are back at the first muscle group again.
Quickly your body will come into a rhythm where you lift weights every day, but keep a total resting day where you do no exercise at all to prevent total burn out. On your resting days you may enjoy a leisurely jog, swim or walk, but stay away from any heavy lifting.
After a few weeks, your muscles may stop growing as they become used to the weight lifting. This is called a plateau and should be avoided by mixing up the kind of exercises you do. Different grips on the weights will change in a fine way which muscle takes the main strain. Change your routine as well by mixing up your current days. Doing this will not only keep your mind focused on exercising, but will fool your body into avoid those dreaded plateaus.
As your muscles develop, they will get a lot stronger, thus you will have to increase the total weight you lift with every session. Slowly but surely your body will adapt again to the heavier lifting, so stay ahead and keep increasing the weights before they become to easy to lift. Lifting weights that are too easy to pick up will have no benefit at all as you simply irritate the muscles by avoiding maximum stress on them.
Eating properly and at the right time during weight lifting sessions is as important as doing the actual exercise. Muscle needs a lot of protein during these times as proteins are the main building blocks for muscle growth. To keep your energy levels up you must also eat enough carbohydrates as you will be too weak to lift any weight when avoiding carbs in your diet.
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