Avoiding Overtraining in a Weight Training Program
It is important whenever starting a weight training program never to over train. This is a tendency among weight trainers because of their desire to build their muscles very fast. So it would be best to begin weight lifting programs that would train different muscles at different days. For example, without knowing it most weight trainers actually overexert some muscles while failing to develop the others. For example, an exercise program for the chest may be done on Mondays, then triceps on Tuesday, and then the shoulders will be exercised on Wednesday. If examined closely, this routine will over train your triceps. Does this surprise you? Don’t! Many weight trainers such as yourself do not know this simple fact. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, the following three things should be done when doing your workout routines and splits: First, do exercises that will work the chest, triceps and shoulders on the same day. Also, do the biceps and back on the same day so that it is ok if the secondary muscles get worked that day, because your doing them anyway. Second, separate those muscles that work a secondary muscle so that they are far enough apart. That way, they will not over train you. As an example, take this in mind, you may do Chest on Monday while Triceps can be done on Wednesdays, and shoulders Friday. Also, these can be done; biceps on Monday with chest, and back Wednesday or Friday. Third, you may do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday. It must be kept in mind that developing the right weightlifting workout routines and splits and programs does not have to involve hard science. All it would take is to understand the basics and it would be easy to create one’s own. After keeping this important reminder in mind, it would be crucial to bear these other basics. Starting slow is often right. This means that do not go into the gym with the goal of lifting the heaviest weight that you would be able to. This is bound to be counterproductive as it would not help if you find yourself in the hospital immediately a day after your first workout.
Also, it is important to feed yourself a diet that encourages muscle growth. This would often include protein into your food intake. Eat more lean meat and dairy products while keeping away from fat, sweets, fried food and alcohol. Indulging in these foods would not help us build our muscles. For beginners and professional weight trainers, long patience is a must if it is their goal to achieve the muscle mass they have always craved for. Many trainers fail in meeting their goals to develop muscle mass simply because they lack the needed patience. Keep in mind that lack of patience is a big no if you are taking workouts. It does help if you are overeager to gain muscle mass early yet you do not do anything at all. Patience is the only key to a successful weight training program. Also, trainers must tell themselves that they should also keep in mind that consistency, discipline, knowledge and determination will also help in achieving their goal.