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Switch Your Strength Training For Continuous Muscle Growth: 5 Areas To Improve On Strength Training Techniques | NPT Strength Training Techniques
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NPT Strength Training Techniques Strength Training for women Switch Your Strength Training For Continuous Muscle Growth: 5 Areas To Improve On Strength Training Techniques

January 28th, 2011, 06:01:24 admin

weights Switch Your Strength Training For Continuous Muscle Growth: 5 Areas To Improve On Strength Training TechniquesThe basic principle of strength training revolves around manipulation of the repetitions, sets, exercises and resistance to cause desired changes in strength, endurance, size or shape. This can be done simply by overloading a specific muscle group or several groups at the same time. It is important to know the proper strength training techniques to be able to see results. It is also a requirement that proper strength training techniques are done to ensure you do not incur injuries.

Often the strength training techniques for women and men are similar in essence having only differences in goals. Even men have different reasons why they train. It can be sports-related, body building-related or perhaps basically, just trying to improve their overall health.

Before, men dominated the lifting world but now more and more people are into getting healthier lifestyles and even in body building competitions, pageants for women are very much side by side with the male counterpart. Weight training for women is now a common sight in fitness magazines and topics in television shows.

The problem nowadays is that most beginners going to gyms and start their routine usually do not understand or even know the basics of muscle strength training. In effect, many of them yield less or no results at all and some even develop injuries that are often irreversible. There are 5 major aspects of strength training techniques that you should understand:

1.    Selection

Perform at least one exercise for each major muscle group to promote balance in muscle development. This also avoids training injuries that can be permanent.

2.    Sequence

The safe trend is to do larger muscle groups first before proceeding to the smaller groups. This allows you to do the more complicated and demanding exercises first when your energy is still at optimum level. Do exercises that target same muscle groups together. Chest and triceps exercises go hand in hand as well as back and bicep routines. Remember that bench presses also incorporate bicep activity.

3.    Sets

A set comprises a number of successive repetitions performed without resting. The number of sets per exercise depends on one’s goal, interest and personal preference. The first set one should ever do must be the warm-up set that is supposed to be between 15-20 repetitions using very light weights. Succeeding number of sets can range from 1 to 5 depending on goals, with the lower incorporating heavier weights for strength and with the higher using lighter weights for endurance. Repetitions can range from 3-12 with the lower values focusing more in strength.

4.    Form

One critical training mistake that may be most costly when it comes to weight training techniques is poor technique or form. Start from the lightest weights and add as you get stronger. Use the ones that you can do the exercise perfectly without shaking and speeding up the repetitions. Improper form usually is the cause of injury.

5.    Range of Motion

Do each exercise through a full range of motion, pause at the end of the positive phase, and then slowly back up on the negative phase. Full range of motion allows for stimulation of a broader spectrum of muscle fibers.

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 Switch Your Strength Training For Continuous Muscle Growth: 5 Areas To Improve On Strength Training Techniques

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