Many people have questions when it comes to their strength training workout. Typically, these questions stem from disinformation that they have been offered over the years and it’s important that we address them.
Because of this, you should check out a few of the biggest misconceptions associated with strength training.
I Heard I Should Only Workout in the Morning
While working out in the morning can help to rev up your metabolism and jumpstart your day, it isn’t the only time you should consider working out. Depending on your schedule, you should find the best time for you to fit in an effective routine and stick with that. If it isn’t possible for you to do your routine in the morning, try the middle of the day. As a rule, most people workout at the end of the day, so you can expect longer wait times for certain pieces of exercise equipment.
I personally enjoy working out at night after the 5-7:30 rush.
Working Out Everyday Is The Best Way To Build Muscle, Right?
Wrong. One of the biggest misconceptions that will often come up is doing a strength training workout seven days a week will build more muscle. The truth of the matter is that you need to give yourself at least two days each week to rest in between workouts in order to maximize your results and avoid overtraining. These days can be spaced out, so be sure to keep that in mind.
How Many Sets and Reps Should I Be Doing?
Ok, I guess that really isn’t a myth. But walking up to someone and asking them how many reps and sets of any exercise really isn’t going to get you a good answer.
The necessary sets and reps per individual are actually going to depend on your fitness level. For reps, you need to ensure that you can comfortably handle the weight and use it to fatigue. The goal is to choose a weight you aren’t moving with ease on your last reps, while avoiding options that are too light to give you any real benefit.
In turn, sets should be done based on your experience level, rather than a fixed number. When you’re first starting out, have your strength training workout focus on understanding the exercises, the routines and there respective movements & muscle engagement. You can build on sets later on. The goal is to push yourself and improve, which is something you cannot do if you donâ€™t understand the exercises.
I never have my clients that are green (new to working out) go for higher reps. I want them to focus on slow controled movents in order to avoid injury and trul maximize results.
Workouts Are Only Good If They End in Pain
This is a tricky one. The reason is that while some pain is good, it can also be very bad. A little pain when you’re first starting to workout is going to be expected. Typically this will feel more like soreness, rather than the intense pain of an injury.
If there is more than a dull pain, you need to take a step back and listen to your body. Chances are moderate to severe pain is anything but the result of an intense workout.
Above all, understand your strength training workoutÂ should be combined with a healthy and balanced diet. That’s going to help you to boost your health, while helping you to grow and maintain lean muscle mass.
Low and Heavier Reps for Mass & High and Lighter Reps for Cutting
WTF?! I know that damn near every bro-scientist & bodybuilding mag will try and tell you that this statement is in fact, fact. It is not.
Training one muscle fiber type exclusively over another is dumb. You’re setting yourself up for imbalances and for potential injury.
Slow and heavy reps target Type II B & likely Type II A (fast twitch) muscle fibers while higher reps with lighter weights target type 1 (slow twitch) muscle fibers.
In order to perform at your highest level you need to incorporate a balanced mix of both heavy sets with lower reps & lighter sets with higher reps.
Alright, I’m going to make a protein shake and get it in. Watchout for more muscle building recipes and my next training article.
Keep training hard.
David “Strength Training Workout” Aston