The Smart Person’s Guide to Weight Training

Let’s face it, exercise is hard work. Instead of worker harder why not work smarter? 

In order to workout smart you need to ask questions, get informed, and work safely. The smart person’s guide to weight training will help you achieve just that. Some very important and basic questions you need to ask are:

For how long and how often should I lift weights?

How do I know when I’ve reached the point of fatigue?

How can I prevent injury?

What is the importance of stretching?

How soon should I eat post workout?

For how long and how often should I lift weights?  

Forget about the clock and actual time. Listen to your body instead. The fundamental principle of resistance training is to take your muscles to the point of fatigue. Fatigue can only be reached if you are willing to push your muscles to their limits.

How do I know when I’ve reached the point of fatigue?

Fatigue begins with a burning sensation in the muscles and results in shakiness. You know you have reached the pinnacle of fatigue when your arms or legs shake so much that you can no longer push or pull a weight unassisted and without injury. If you are using lighter weights obviously it's going to take you longer to reach a point of fatigue. 

How can I prevent injury?

The first step to preventing injuries is to learn the exercise mechanics of good form.

Weight training is geometry in motion and requires the precision of angles. Yet because the complexities of form are as vast as the number of exercises I will discuss this subject in greater depth in future articles. For now it is enough to know that good form is essential to achieving maximum results.  

The second step to preventing injuries is proper training. The rule of thumb to proper training is to develop strength first, develop endurance second, and build mass last. 

Develop Strength First

The idea of strength development is to prepare your muscles for the more difficult tasks ahead; lifting heavy weights. If you start heavy too soon, it will take you that much longer to see results because you'll have to work out more often. Too, the risk of injury increases. Use a weight that taxes your muscles after one set of 8 - 12 reps. Rests between sets should be no longer than 30 seconds.

Develop Endurance Second

Endurance is the muscles ability to carry a weight longer through to fatigue and is essential to developing muscle mass. Use a weight that allows you to perform 12-16 reps two or three times before your muscles fatigue. Rests should be no longer than 10 to 20 seconds between sets.

Build Mass Last

Now that you've prepared your muscles, go heavy and rest more often between sets. Use a weight that causes fatigue after only 6 to 8 reps. Rest 30 to 60 seconds between sets.

What is the importance of stretching?

The best time to stretch is when the muscle is warm. You can either stretch individual muscles after the completion of each set of exercises or wait until the end of your overall workout for a full body stretch. Stretching increases muscle tears which heal like thick calluses thus producing mass. To help encourage healing, add two to four teaspoons of glutamine to your post workout snack. 

How soon should I eat post workout?

The range of post workout snacks are as diverse as individual tastes and will be explored in future articles. For optimal post workout results make sure you eat WITHIN the first half hour after workout. Don't wait for 30 minutes to pass and then eat. Ideally, you want to eat  within the first 10 to 20 minutes after working out. Why? Because within the first 20 minutes after working out, your body is most responsive to replenishing depleted glycogen stores and hydration levels. 

Picture your muscles after a work out like a wilted plant that has gone without water one too many days. We all know what happens to that plant within minutes of providing it with water right? It begins to perk up almost immediately. And within a half hour to an hour after watering it, it’s back to its usual vibrant health. 

When you feed your body within 20 minutes after a workout, essentially you are giving water to an over thirsty plant thus providing your muscles with the fuel they need to recover in the most efficient manner. And we all know what quick recovery means; getting to the gym and working those muscles more often!

To further your education, please read the following articles and watch for many more articles to follow:

Introduction to Strength Training Vocabulary

Protein Sources for Vegans

For the Love of Exercise

How to Build a Home Gym

Five to Ten- How to Get Your Recommended Daily Requirements

Input Equals Output

The Fail Proof Diet