few days but as you go along, effects will dwindle as the body gets used to the
exercises it is subjected.
27. Allot a day of workout to a certain muscle group. Take this schedule for
example: Day 1 – chest, shoulders and triceps; Day 2 – quads, calves and abs;
Da y 3 – back, biceps and forearms. This enables you to give enough attention
to each body part for maximum stimulation.
28. Do not abuse your body by subject ing it to more weights than it can handle.
You should feel your muscle resist the weight but not too much that you
couldn’t perform your routine properly. You should be able to lift the weights
in the right manner from start to finish.
29. As a beginner, it is easy to overlook signs of overtraining due to eagerness.
Overtraining m ust be avoided at all costs since it negatively affects
testosterone levels and leads to lower immunity to sickness. Signs to watch
out for: weak appetite, heightened blood pressure, drastic weight loss,
irritability and higher heart rate even at rest.
30. At the onset of your strength-training program , allot only 2-4 days a week
for muscle training. Limit your session to one hour to 1 ½ hours, just enough
to introduce the weight lifting to your system. Anything in excess doesn’t
result in significant mus cle gain, but in muscle fat igue.
31. Your trainer ma y know the best in muscle building but when it comes to
your body, only you should decide. People sometimes get embarrassed to
inform their trainer that they can lift only lighter than what their train er
suggests. Following your limits doesn’t make you a wimp; it means you’re
wise enough to listen to your body’s capacity
32. Respect your body’s ability to recuperate . Do not force yourself to work out
while your muscles are still sore. Doing so doesn’t r esult in a better physique,
only injuries. As much as you’d wish to stick to your Day 1, 2 and 3 routines,
schedule is only secondary to recovery.
33. Rest your muscles and let them recuperate. Optimal muscle growth happens
when it is given enough t ime to rebuild the fibers that were torn during the
exercise. If you do not your body heal, you’d just keep tearing down your
tissues, which is the opposite of your objective – muscle gain.
34. In every exercise you perform, make sure that your observe proper posture.
This lessens the possibilit y o f an injury while amplifying the results. There is
a tendency to cheat when the training gets difficult by slouching or shifting a
leg’s position for assistance. This should be avoided as improper posture
leads to serious damage such as breaking the spine.
35. Bench press works out most of the upper body – chest, anterior deltoids and
triceps. How to do: lie on the bench with both feet on the ground and your
back firmly placed on the bench. Un- rack the barbell, lift it across your chest