Lets explore some more facts which are essential for a safe, useful and result – oriented exercise program –
§ Weight training workout designing is a very interesting and detailed procedure, ideally, but of course usually not taken seriously by our lesser trained programmers.
What I mean to say is that, its not just any muscle, any time for how many ever repetitions. There is a logic, order, method and technique to be used. For example, functionally speaking, the muscles of the leg and lower back are “endurance” muscles – that means they help to keep your body erect the whole day (if needed) without much fatigue.
§ As such, your training program must focus on increasing the muscle endurance of these muscles.
A simple technique would be to work the lower back muscles with lesser weight and more repetitions, thereby increasing the time the targeted muscle is under stress. It is pretty obvious that if the weight is very high, then you cannot sustain it for a longer duration.
§ Similarly, all repetitions must be performed in the complete Range of motion – which is the movable range available at any of your joint. Any motion which does not use the naturally available range gives rise to shortened muscles and a distorted appearance, and may be postural problems as well.
§ Also, please try to control the urge to show –off your strength or crane your neck to your side to look at the beautiful people arriving at the gym, when you are working out to avoid injury to the neck. Always look straight ahead and keep your body upright and relaxed. The world can wait!
§ Always use the help of a trainer (Spotting) when you are lifting heavy weights over your head or when you are lying down and lifting heavy weights to avoid shoulder injury or fatal accidents. Follow the right techniques and form while lifting weights.