When it comes to creating a weight training routine for yourself, there are a number of factors that you need to consider. These factors include exercise speed, exercise selection, number of sets and repetitions, break time for recovery in between the sets and exercise order.
However, you need to set your goal at first. You need to determine whether you should concentrate on increasing muscle size, strength or endurance. Once you have decided your goal, you can easily combine the required factors to design an appropriate routine for you.
4 Weight Training Routines
While preparing a weight training routine, you should keep in mind certain basic principles. If you want to check the improvements in your strength training, keep your routine fresh and new by increasing the resistance to challenge the muscles.Without the continuity in the increment or adequate stimuli, you will not be able to spot any changes. It is not necessary to train harder and longer, but you can achieve the desired improvements by simply changing the routine after few months.The most crucial point is to include only those exercises in your routine that will help you achieve the training goals. Say, for increasing the running speed of your legs, you need to include those exercises in your routine that involves strengthening of thighs, hips and calves.
Whatever routine you choose, most of these routines are targeted towards improving the strength of the muscles. In order to strengthen your muscles, you should perform at least eight to twelve repetitions of a certain exercise in a particular set. Beginners or novice bodybuilders may find it quite harder to complete one set with twelve repetitions.However, this will get easier after a few months of training and you can certainly perform at two to three sets per exercise after two months. If you are performing compound exercises, involving more than one muscle group then you should take two to three minutes break in between the sets and if you are performing isolation exercises, take shorter rest intervals.
There are several training routines for muscular hypertrophy, solely meant for the bodybuilders who are bent on increasing the size of their muscles. As a novice bodybuilder, it is quite obvious to stay within your limits and perform one to three sets of specific exercises with eight to twelve repetitions each. If you are an experienced bodybuilder, you will be quite accustomed to the resistance training and hence you can easily perform three to six sets of a particular exercise with six to twelve repetitions each. You can also increase the number of sets and decrease the repetitions to 6 per set, but you should take at least two minutes rest in between the sets.
Weight training routines for muscular endurance help in improving the stamina of the muscles. These routines usually include exercises with two to five sets containing ten to fifteen repetitions each. Allow maximum one minute rest in between the sets. An experienced individual can perform fifteen to twenty five repetitions per set with one to two minutes rest intervals.