Weight Training Workouts – Why Some Weight Lifting Programs Are Better Than Others

In our previous article on weight training routines, we covered the basics of what need to be done for muscle growth to happen.

If you missed it, here’s a refresher: keep your weight training workouts short and sweet. Send the signal to your muscles and go home to grow.

If you were to enter a dark room and flick the light switch, the room would be illuminated. Your job would be done. The same goes for lifting weights.

Learning how to structure your weight training workouts is a pain, especially when there is so much conflicting advice out there.

Here are just a few questions most people have:

  • When should you change things around?
  • Which “system” is best for your body and goals?
  • How often should you lift weights?
  • How much should you lift?

Confusing? You betcha, but as you read, the fog will lift and clarity shall be yours.

What Are Weight Training Workouts Anyway?

Weight training workouts are simple (sometimes complex) systems of working out and making sure that you are constantly increasing the load (weight, repetitions, or sets) on your muscles, which motivates them to grow.

Throughout the years there have been dozens and dozens of different weight training workouts. All of them work but only until your body adapts.

However, there are weight training workouts out there that take this into consideration and those are the ones you can keep using forever and ever.

The 48-Hour Rule

Did you know that recent research shows that putting off your next workout until your muscles have fully recovered, or your soreness has passed, may not be the wisest thing to do?

You see, your muscles adapts to the new weight in just 48 hours.

In a study at the University of Alabama, two groups of subjects performed the same full-body training routine either once per week or three times per week. Can you guess what the results were at the end of the study?

The group that did three full-body weight training workouts a week had much bigger muscle mass increases then the once a week group. In addition, the strength increases in this group were on average 40% greater.

Further studies on the muscle repair process shows that the muscle building after weight training workouts happens mostly during this 48 hour window, so soreness isn’t a true indicator of recovery.

Periodization

If you’re a complete beginner, then it is enough for you to start lifting stuff to start building lean, handsome muscle, but after a few months, you have to get smart about it.

That’s where periodization comes in…

It’s a fancy way of saying that you throw curve balls at your body so it cannot adapt to the stimulus and has to keep growing.

This can be done by varying the weight, the repetitions, the sets, the tempo, or the exercises. You do not have to train at 100% each and every workout to grow.

In fact, I recommend that you don’t, because it will lead to overtraining, injuries, and a lot of other unpleasant stuff.

How to Get Started With Weight Training Workouts

Okay, so you’ve got all this information. Now how do you get started? How do you put it into action and get actual, real-life results?

If you’re a beginner, I recommend you not worry about weight training workouts for another months. Just go to your gym, get comfortable with the equipment and with the big compound movements (squat, bench, deadlift…)

If, however, you’re a bit more advanced, you should get smart about your weight training workouts.

You have to keep changing it up on your body, and above all, you have to eat well and sleep like a baby at night.

This article was meant as a quick overview about weight training workouts and how they work.

There’s a lot more to cover, so feel free to keep reading. We’re just getting warmed up 😉

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