<p class="p1"><span class="s1">For thousands of generations stretching back two million years, human beings and our early ancestors have done three things with unrelenting consistency: walked, sprinted periodically, and lifted heavy things.</span></p> <p class="p1"><span class="s1">Our genetics have been hard-wired to expect and perform best when regularly challenged to lift, push, press and maneuver weighted objects. All manner of health benefits are bestowed upon those who lift weights regularly:</span></p> <ul class="ul1"> <li class="li3"><span class="s1">Increased muscle (increasing your aesthetic appeal)</span></li> </ul> <ul class="ul1"> <li class="li1"><span class="s1">Increased metabolism (increasing the rate at which your body is able to burn fat)</span></li> </ul> <ul class="ul1"> <li class="li3"><span class="s1">Increased bone mineral density (the best defence against osteoporosis)</span></li> </ul> <ul class="ul1"> <li class="li1"><span class="s1">Increased strength (lowering your risk of injury and increase your quality of life)</span></li> </ul> <ul class="ul1"> <li class="li1"><span class="s1">Improved posture and support of your joints (reducing or eliminating chronic pain)</span></li> </ul> <p class="p3"><span class="s1">And plenty more...</span></p> <p class="p7"><span class="s1">While its importance and benefits are clear, equally, the risk of injury is ever-present. So please hire a qualified and experienced personal trainer to guide you through the process.</span></p> <p class="p3"><span class="s1">The foundation of your routine should be the big compound lifts:</span></p> <ul class="ul1"> <li class="li1"><a href="http://www.youtube.com/watch?v=kawBY5p29fQ"><span class="s3">squats</span><span class="s1">, </span></a><a href="http://www.youtube.com/watch?v=Syt7A23YnpA" target="_blank" rel="noopener noreferrer"><span class="s3">deadlifts, </span></a><span class="s1">presses (bench and overhead), pull-ups, rows, dips, <a href="http://www.youtube.com/watch?v=9nc4DpIzns8"><span class="s3">snatches</span>, </a><a href="http://www.youtube.com/watch?v=6tXcS0Xp1aE&NR=1" target="_blank" rel="noopener noreferrer"><span class="s3">power cleans, </span></a><a href="http://www.youtube.com/watch?v=EjSMawMbwMs"><span class="s3">clean and jerks</span></a></span></li> </ul> <p class="p1"><span class="s1">These engage multiple muscles while triggering your hormonal response systems. Bodyweight</span> exercises have their place but aren’t going to get you the strength and mass increases you’re looking for. As fitness guru Mark Sisson explains <i>“testosterone </i><a href="http://www.ncbi.nlm.nih.gov/pubmed/8637535" target="_blank" rel="noopener noreferrer"><span class="s3"><i>only gets really anabolic when you start lifting</i></span></a><i>”.</i></span></p> <p class="p1"><span class="s1">You need to get under some decent weight, enough so that your CNS (central nervous system) and endocrine system are fully engaged, but not so much that you can’t maintain proper form.</span></p> <p class="p1"><span class="s1">For the advanced lifter, or the intermediate with professional guidance, a popular routine is a 5×5 method:</span></p> <ul class="ul1"> <li class="li1"><span class="s1">Compound lifts [five sets x five reps] This allows you to strike a balance between strength building and muscle hypertrophy.</span></li> <li class="li1"><span class="s1">Done this way, your hypertrophy (muscle increase) won’t be purely <a href="http://en.wikipedia.org/wiki/Sarcoplasm" target="_blank" rel="noopener noreferrer"><span class="s3">sarcoplasmic</span>, </a>(muscle size without a corresponding increase in strength).</span></li> </ul> <ul class="ul1"> <li class="li1"><span class="s1">Instead, the 5×5 method promotes <a href="http://en.wikipedia.org/wiki/Muscle_hypertrophy" target="_blank" rel="noopener noreferrer"><span class="s3">myofibrillar hypertrophy: </span></a>hard, dense muscle fibres that increase <i>strength and size</i>.</span></li> </ul> <img class="alignnone wp-image-113135" src="https://res.cloudinary.com/women-love-tech/image/upload/v1550120271/WOMEN-STRENGTH-5af48d2bd24f8_h6znvm.jpg" alt="Weight Training - Your Fitness Foundation Stone" width="744" height="578"> <p class="p3"><span class="s1">Spacing</span></p> <p class="p1"><span class="s1">If you’re lifting heavy and lifting hard, keep your workouts spaced at least a day apart and don’t lift more than 3 / week.</span></p> <p class="p7"><span class="s1">Because you’re doing big compound movements that will really shock your system, with an emphasis on intensity, three exercises per session should be perfect. That may not sound like much, but it’ll be plenty if you do it right.</span></p> <p class="p1"><span class="s1">The danger in overtraining is ever present when your motivation is high. It’s imperative to find the right balance. Injury and the release of the stress hormone (cortisol) are the enemies of progress.</span></p> <p class="p3"><span class="s1">The Non-Negotiables</span></p> <p class="p1"><span class="s1">The bedrock of your muscle building campaign are squats and deadlifts. They are essential. No excuses. They engage the most muscles and produce the biggest hormonal response.</span></p> <p class="p1"><span class="s1">Pressing movements are also crucial, both overhead and bench. Alternate both types of presses every session, using dumbbells and barbells.</span></p> <p class="p1"><span class="s1">Pull-ups are great, but weighted pull-ups are even better. Same goes for dips. Just try to get one pulling, one pushing, and one squatting exercise in each session.</span></p> <p class="p3"><span class="s1">An example for beginners (with the assistance of a qualified personal trainer):</span></p> <img class="alignnone wp-image-113136" src="https://res.cloudinary.com/women-love-tech/image/upload/v1550120272/Exercise_myths_umz1qp.jpg" alt="weight training - squats" width="620" height="350"> <p class="p3"><span class="s1"><b>Day 1</b></span></p> <p class="p3"><span class="s1">Squat 5 sets × 5 reps</span></p> <p class="p3"><span class="s1">Pull-ups 5 sets to Failure (add weight if “Failure” is becoming more than 12 reps)</span></p> <p class="p3"><span class="s1">Overhead Press 5 sets × 5 reps</span></p> <p class="p3"><span class="s1"><b>Day 2</b></span></p> <p class="p3"><span class="s1">Squat 5 sets × 5 reps</span></p> <p class="p7"><span class="s1">Deadlift 1/2/3 sets ×5 reps (caution: deadlifts are technically difficult and exhausting, and this can cause your technique to suffer. Be guided by a professional)</span></p> <p class="p3"><span class="s1">Bench Press 5 sets × 5 reps</span></p> <p class="p3"><span class="s1"><b>Day 3</b></span></p> <p class="p3"><span class="s1">Squat 5 sets × 5 reps</span></p> <p class="p3"><span class="s1">Pull-ups 5 sets x Failure</span></p> <p class="p3"><span class="s1">Overhead Press 5 sets × 5 reps</span></p> <ul class="ul1"> <li class="li3"><span class="s1">Do this sequence every week (maybe Monday, Wednesday, Friday)</span></li> </ul> <ul class="ul1"> <li class="li3"><span class="s1">Steadily increase the weight each session</span></li> </ul> <ul class="ul1"> <li class="li3"><span class="s1">Once you’re making progress, feel free to add in other exercises like dips</span></li> </ul> <ul class="ul1"> <li class="li1"><span class="s1">For more mass, more lactic “burn” (and more GH secretion</span>), reduce your rest periods between sets or even <a href="http://en.wikipedia.org/wiki/Strength_training%23Combined_sets"><span class="s3">superset </span></a>them.</span></li> </ul> <ul class="ul1"> <li class="li7"><span class="s1">Make sure you’re doing big movements while maintaining intensity and great form….and always make sure to squat and deadlift. Always. They produce the most testosterone, GH, and IGF-1.</span></li> </ul> <ul class="ul1"> <li><em><strong>The Carousel would like to thank J. A Gleeson for this article. He <b><i>is a Personal Trainer at <a href="http://tribesocialfitness.com/" target="_blank" rel="noopener noreferrer">Tribe Social Fitness</a>, Sutherland Shire, Sydney. </i></b></strong></em></li> </ul>
