Pushing Yourself with Strength Training
Strength training is a great way to increase bulk, maintain bone mass, and of course get stronger. Depending on the goals, there are different ways to strength train. Pushing yourself to your limits is an essential factor in strength training. However, care should be taken to avoid pushing to dangerous limits.
Pushing to Fatigue
When working out with weights, the body should be pushed to fatigue to see maximum results. If bulk is desired, heavier weights and shorter sets should be used. A general rule of thumb for building mass is to use weights that will fatigue the muscles within 90 seconds. If a leaner look is preferred, lighter weights and longer sets should be done.
When fatigue does not come within the same amount of time, the sets should first be lengthened. After longer sets become less difficult, the weights should be increased. This steady progression should continue until desired results are achieved. Workouts should be varied so that all body areas are worked regularly.
Control and Rests
All sets should be performed with control to avoid injuries. Using momentum will also lessen the affect of the workout. For best results, 30-45 second rests should be taken in between sets. Working different muscle groups after each rest will also help to reach maximum strength training potential during each session.
Having a workout buddy can help to avoid dangerous situations during weight training. A workout buddy can also help to push limits, while keeping a balanced approach. When selecting a workout buddy, the pairing works best with a buddy at a similar fitness level. This can help fuel competition and keep motivation high for sessions, as well.