Build Muscle with Weight Training at Home Know about the Exercise Equipment, Space etc.
Weight training at home has become extremely popular these days. No matter how many gyms and barbell clubs are open there are always persons who prefer to train on their own with their home exercise equipment. And they do achieve splendid results.
Well lets start.
You don't need much space for weight training at home. You can train at home without any interference to your family. Sufficient training in as little as fifteen minutes can be done, two or three times a week to attain health and fitness, though if you want strength and increase muscular development this will take longer.
Exercise Equipments for Weight training at home:
The weights required for a complete beginner and training at home really depends upon your spending capacity also on your ultimate goal. Weight training equipment is fairly expensive, but remember that it lasts a lifetime and you can always buy weights as you grow and make advances.
If you can afford it, I would recommend that you get dumbell rods as well as vitamins and minerals, as this will greatly widen the scope of your exercises.
The only additional equipment you will really need is an improvised bench or form. We will deal with bare necessities for training, and suggest how you can best utilize them. For a complete beginner having 50 lb of weight is good to start with. You can buy more weight as you progress.
Home Exercise Equipment - For details on the equipment.
Method of Weight Training:
Set System is the most widely used form of modern weight training methods to day. And is most strongly advocated.
Briefly this system means that you do not do each exercise for so many repetitions, but you do several sets of repetitions for each exercise with a little breather between each set. The idea of this is to concentrate on one particular muscle area at a time, before proceeding to another one. By doing so the blood flow to any particular part is increased, and therefore not only strengthens but helps to enlarge and strengthen the muscles in that area.
Suppose you are doing a exercise for the upper arms 3 sets of 8 repetitions, (24 times in all) we mean that you do a set of 8 repetitions, have a short breather, and then do 8 more, until you have completed three sets. Incidentally for the beginner 8-12 repetitions is the most common number to do, and 3 sets the most often used number of sets.
Of course in some exercises it is practicable to do more, or less, than three sets, and with a complete beginner very often one set of any exercise is enough.
The commencing poundage you use with your exercise equipments must be worked out by yourself. it is most important for the beginner to make sure that the exercise is done "correctly and with a full range of movement", rather than struggling to use a heavier weight a smaller number of times. The one danger of this form of training, is that the beginner always wants to see how much he can lift. This practice is definitely not to be recommended. remember it is much more important to do an exercise correctly for 8 repetitions, than to struggle to add more weight and do it once or twice.
Weight should only be increased when the requisite number of repetitions becomes easy. Sometimes this may not be for weeks, sometimes progress will be rapid.
I think now you have some idea of the type of equipment for home training, the weights and the way of training. Now you can try the exercises and go through other important topics.