A Quick Weight Lifting Workout
Written by ama on April 12, 2009So how do we find time to pump iron? Some people say you must spend up to two hours or more in the gym pumping iron. Other people say you can get in and do a 30 minute session. So how much do you need?
Here is what you have to understand, you are a unique person. What creates great results for one person just might not work for you. So in reality you need to try things and test them to see if you get results. This in no way means you will not get results from a 30 minute iron session.
To make this type of workout effective you have to be willing to work very hard, and you need to work the major muscles of your body. This means squats, dead lifts, bent over rows, bench press and shoulder presses if you like. Shoulder press are optional due the work you get from holding the bar.
A workout like this is brief but intense and requires time to recover. You are not dealing with a large volume of work here just brief hard work. This is a time efficient and effective way to grow muscle mass. Like other weight training, you will need to get enough protein from food and supplements like a meal replacement drink. Your body requires proper nutrition at the end of a weight lifting session to built that muscle mass, and protein plays a key role.
A great meal replacement packet like AST’s Ny-Tro Pro-40 is a great illustration of what you can use to help supply your body with the best nutrition.
Many times this style of training is referred to as HIT or high intensity training. Many folks swear it will not work and others do. Some people have been able to gain 10 or more pounds of muscle in a month from this style of resistance training. Does it mean you will? No one knows, you have to try it.
The HIT system involves short but intense workouts using no more then 4 or 5 exercises that are compound moves as described above. Perform each rep slowly, 5 seconds up and 5 seconds down in strict form. You will need to use a weight that has you reach failure between 8 and 12 reps. There you have the basic idea of a very short and effective workout that requires little time each month.
One last point to try and clear things up regarding taking each set to failure; this is the point when you can no longer continue moving while maintaining strict form. If your form breaks stop the set. There is no reason to risk injury trying to do more by relaxing your form. ~ One final point to clear up questions regarding what failure is. Failure is when you can no longer move the weight while maintaining strict form. When you are unable to move the weight further using perfect form then you have achieved failure.
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