Lifting weights is very effective for building muscles and getting fit. However, to get the best results, you need to progress gradually towards the heavier loads. Every single person has a different body and goals, so there are no universal answers as to how and when to gain weight. Generally speaking, if you can do all the repetitions with correct execution, it is probably time to increase the load.
Steps
Part 1 of 2: Getting in Shape for Weight Lifting
Step 1. Eat a diet low in carbohydrates, but high in lean protein and vegetables
Think of it this way: the food you ingest is the fuel you need to go about your daily activities. The purer the fuel, the more efficient the body will function. Avoid foods full of sugar and lacking in nutrients. Opt for lean proteins like grilled chicken or fish, and try to fill roughly half of your plate with colorful veggies, such as leafy greens, sweet potatoes, and broccoli.
To avoid cramps, do not eat for 30 minutes before your workout
Step 2. Run, jog or swim for at least 150 minutes per week
To start getting in great shape before lifting weights, you should try to do moderate cardiovascular workouts for at least 150 minutes a week. Running, jogging, and swimming are some of the most popular aerobic exercises, but you can also try others, such as a game of soccer with friends or taking the stairs at work. These exercises will also help you achieve your goal.
Step 3. Study the major muscle groups
As you prepare for weightlifting, study anatomy charts and online training guides to learn about the major muscle groups in the body. Pay attention to how each individual muscle group moves to learn how to control your body, then mimic these movements as you lift weights. Understanding how your muscles work helps you better understand the work to be done.
For example, if you know that the biceps, rhomboids, great dorsal muscle, and posterior deltoids contract and shorten to produce shoulder and arm motion, you will understand the benefits of exercises such as the lateral pull-down
Step 4. Do exercises that use your body weight to prepare your muscles for lifting with dumbbells and machines
Bodyweight exercises allow you to perform a good workout without any equipment: the weight of the body itself and the force of gravity are more than enough to develop muscle mass. Bodyweight exercises like squats, push-ups, and sit-ups are very effective in preparing the body for weight lifting.
Step 5. Start by lifting lower loads and work your way up
In the collective imagination it is thought that to develop muscle mass you need to lift very heavy loads, but it is actually possible to derive benefits also by lifting lower loads and doing more repetitions. Among other things, this reduces the risk of getting hurt. To start, choose a weight that you can easily lift 8 or 12 times, then gradually move to heavier loads.
Step 6. Make sure the execution is correct before lifting heavier loads
If you assume the wrong posture when lifting light loads, you may not notice or have consequences. However, if your knees aren't aligned properly or your back isn't straight while lifting heavy loads, poor posture can make a huge difference. If you go to the gym, ask an instructor to evaluate your form before increasing the load.
If you don't go to the gym, watch tutorials and train in front of a mirror to analyze your performance. You could even shoot yourself with a camera. Pay particular attention to any pain or discomfort you experience while exercising
Part 2 of 2: Adding More Weight
Step 1. Add more weight when you feel good
If you are tired or sore, lifting a higher load may put you at greater risk of injury. Try it instead on a day when you feel strong and full of energy.
Step 2. Warm up before you start lifting weights
Adequate warm-up increases the amount of oxygen in your bloodstream and muscles, helping to reduce the risk of getting hurt and preventing or relieving muscle soreness. Before lifting weights, try to do a light cardiovascular workout for 5 to 10 minutes. For example, you can do push-ups and sit-ups, jog on the treadmill or pedal the stationary bike.
Step 3. Add some weight at a time
Excessively increasing the load at one time can cause injury. In order for the body to be constantly stimulated, the weight should not be increased more than 10% at a time.
Step 4. If you do compound exercises, lift higher loads
Multi-joint exercises, such as squats, dead weight, and lunges, allow you to train multiple muscle groups at a time. Use higher loads to perform them.
Step 5. Exercise about 10% less than the maximum load you can lift
Do not strain the body by always using the maximum load. This increases the risk of getting hurt and can lead to the so-called plateau effect. Lower the load to be about 90% of the maximum weight you can lift, then increase it slightly every 2 to 4 weeks.
Step 6. As you lift heavier weights, increase the rest time between sets
If you lift heavier loads, you allow your body to recover between sets. If you usually rest for 30 or 45 seconds, try doing it for 60 or 90 seconds instead. If you do compound exercises, you may need to rest longer and calculate 90% of the maximum weight you can lift.
Step 7. Prepare a schedule and train in a balanced way
Make sure you alternate exercises to balance all muscle groups. Try to train your push and pull muscles (such as leg flexors and quadriceps) equally, as well as create good balance between your arms, legs, chest, and back. Create a training schedule to know which muscle group to focus on every single day.
