How to Increase Muscle Mass with Strength Training Exercises!

Posted on December 16th, 2012 at 9:04 pm by


You can start strength training exercises once you have been given the go ahead from your doctor.  Strength training exercises are done to keep body weight under control or build muscle.  People can start this exercise program at any age.

How to Start Strength Training Exercises

Most people start the training with weightlifting.  To weightlift effecitvely you should follow the following guidelines:

  • Begin with full body workouts.
  • You should warm up five to ten minutes by performing exercises with a weight much lighter than what you are accustomed to lifing.
  • To strengthen each muscle group you should select one or two exercises for eight (8) to sixteen (16) repetitions.  If you are a beginner then repeat exercises according to your comfort level.  Thereafter you may increase the weight and reduce your repetitions.
  • If you are exercising in a gym then you can do some of your workouts on the machine.
  • You should take a day’s rest between each workout session.
  • Every week you should increase your repetitions by one or two but do not go beyond sixteen (16).  If you are able to exceed sixteen (16) repetitions you should increase the weight.
  • For the initial weeks you should concentrate on technique rather than how much weight you are able to lift.

What Type of Exercises Should Be Performed?

People who are not familiar with weight training exercises should hire a certified personal trainer who can develop a suitable training program for them.  The trainer will take the necessary precautions to ensure their clients make progress while staying injury free.  He or she will also help in the selection of the most suitable exercises.

A list of exercises are given below.  Beginners should select one or two exercises to energize muscles in the upper body and three to four for the lower body.  If your diet is not providing you with enough stamina then you could try some of the workout supplements for extra energy.  You could check out some p90x review websites before you decide on what to take.

 How to Choose Sets, Reps and Weight!

This might be the most confusing part in strength training but the number of sets and reps you do is dependent upon your goal.

Decrease Body Fat and Build Muscle

If your main goal is to decrease body fat while building muscle then you must lift sufficient weight to peform not more than ten to twelve repetitions.  If you are a beginner then you should perform one set while advanced or intermediate level persons can do up to two or three sets.  You should rest for ½ a minute to 1 minute between each set and space workouts by a day.

Build Muscle Mass

If you want to increase muscle mass then you should increase the weights so that you are not able to perform more than 4 to 8 repetitions for your three or more sets.  You should rest for 1 to 2 minutes after each set and take 2-3 days rest between workout sessions.

Develop Endurance

If you want to develop endurance then you should lift sufficient weights so that you are not able to peform more than 12 to 16 repetitions.  You may rest for 20 to 30 seconds after completing 1 to 3 sets.  Take a day’s rest between each workout session.

Author’s Bio:

Kenneth is an active blogger, who writes a lot of articles and reviews on food, health, and muscle building supplements. Many of our readers have highly appreciated his post on p90x review.

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