Before
you start pumping iron, it’s first important to use the proper
form of weight training. Results-driven weight training entails
proper movements, sets and repetitions. Improper forms and ranges
of motion may cause injury. Every single movement plays its
role in muscle building. Consequently, each full range of motion
is important.
The
strategy to full range motion is to slowly complete each range
of joint movement in a controlled manner. The focus should be
targeted at the contracted position. The signs of an unbearable
weight are anytime it makes your body bounce, jerk or swing
into the first movement. Any time the form is compromised, injury
may occur.
Sets
and Repetitions (Reps)
Certain lifts and various exercises are done in sets and repetitions.
A set of succession of repetitive moves (12) without resting;
while a repetition (rep) is the number of times, the move is
repeated in each set. In example, if your trainer told you to
do three sets of quadriceps leg machine curls, you would do
36 quadriceps movements with breaks after 12 consecutive curls.
A rest period should take place after each set of twelve movements.
Multiple set exercises are generally executed within one to
three minute rest periods. The advantage of doing multiple set
exercises can be found in its caloric burning powers.
High-intensity
training
High-intensity training involves with a single set exercise.
The movement is completed in one set because another set would
almost be impossible. This is commonly referred to as high-intensity
training or HIT. The underlying benefit of singular set training
is how it condenses the duration of the work out.
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