Making a strength training schedule can be quite difficult part for your fitness program. Each and every professional personal trainer might have different reference on how you are going to do it and what should be put in the fitness plan and schedule.
But, there are few basic rules that remain the same that is used in every strength training program. Each of these rules gives the basic foundation that can be used to any strength training program. Understanding the proper method of training with free weight can really improve your health, fitness and strength levels.
Those basic rules are:
You cannot improve the muscle strength by training everyday
You need to have proper rest at least 36 hours after you perform the last strength training. Performing strength training every day can cause muscle fatigue, over training and increase the risk of getting injuries. Our muscles will be improved when we are rest.
You will not be able to spot fat reduce
You cannot simply reduce fat on certain body part by performing specific training on that spot. To reduce fat on certain spot require overall fat reduction to every part of our body. To reduce all of the fat in our body require proper diets and nutrition, routine exercise and proper rest.
You are able to spot certain muscle
Unlike fat, you can improve certain muscle on certain spot by focusing on your strength training on the spot that you want. This is called as hypertrophy which is mean the muscle growth. It is also known as targeted training. This strength training is usually using training machine rather than free weight to isolate certain muscle that is targeted.
Do it regularly and consistently
To produce good result, you must perform the strength training regularly and consistently. You have collected all of those fats and let your muscle untrained for years, so it will not provide results merely in just few weeks. Forget all of the infomercials about fitness machine that promising results in just a month. All of models that using the machine in the infomercials are already train their muscle for years. The best method for a good result for your strength training program must include a lifestyle change. Get rid of the bad habit with the good and healthy habits to maximize your training result.
Change the training routine every 5 weeks
After doing the same training for few weeks, our body will get used to the training and become stronger, so the training result will start to slow down. You need to change the training method, exercise type, level and intensity without changing the training routine and consistency.
The strength training types must be planned according to your goals
Different goals such as, bulking, hypertrophy or reducing your weight will require different type of training method. Understanding your goals will help you to build the right training program that will give the best result for your body.
Train all the major muscle groups in your body
Each and every major muscle groups such as quads, biceps, triceps, calves, shoulder, abs, hamstring, chest and back must be trained at least 1 time per week. This is to keep your body’s proportion. Not training some of the major muscle groups will causing imbalance to your body.
Using these basic rules will help you to understand what kind of training you need to put in your strength training program to make and effective training program that provide good result for your body.