The Proper Methods for Resistance Training

Resistant training is the predominant method that people use to build muscle. With resistance training the goal is to put stress on your muscles so that they are forced to work harder. In other words weight will produce additional stress that will force your muscles to work harder. When muscles work harder than normal they begin to form rips within the muscle material. The body then heals these rips and you grow bigger muscles.

How to Conduct Resistance Training:

In the beginning phases resistance training should focus on major muscle groups. As you become stronger and more fit you can begin to focus on each muscle individually for the greatest effect. For now, simply try and work the shoulders, trapezius, back, abdominals, chest, arms, buttocks and legs.

These areas constitute the largest muscle groups which burn the most calories and have the greatest affect on overall fitness. By focusing on these major groups you will naturally work the smaller muscles that work in conjunction with the bigger ones. This is the fastest method to getting in shape.

Most repetitions are between 10 and 12 in number. The more repetitions you have to complete to fatigue the muscle the tighter your body will appear. People often call this being "ripped". You don't have to obtain large muscles to be "ripped" but with the bulk and the definition you will have a physically strong appearance.

Each movement in a resistance training exercise should be conducted to its fullest range of motion. By doing this you are maximizing the benefits of muscle gain and keeping the full range of motion as your muscles grow. Each repetition should be slow and steady which burns the muscles faster.

The Amount of Time Spent in Resistance Training:

It is important to remember that resistance training has its maximum benefit when there is appropriate time in between each exercise routine. Even though the repetitions rip the muscle it is the healing of these ripped muscles that create bulk. Therefore recover is more important than the actual work out.

According to the American College of Sports Medicine a person should engage in resistance training at least twice per week. The most preferable amount is at least 3-4 days per week. There should be a minimum of 48 hours before reworking the same muscles group in order to allow for this rip and heal cycle.

One could actually work out all 7 days a week but they would have to alternate their muscles so that they are giving time to rest in between each work out. For example, if you work out your legs on one day and then your chest on another day then you are alternating your muscles. Before you can do this you will have to learn how to target particular muscle groups.