26/07/2023
Physio Tip of the Week 54 - Optimal training for building strength & muscle ?
Resistance training can be done in many different ways. Here are some key points that might change the way you train for the better.
💪🏿 Aim for 15-20 total sets per week per muscle group. For more experienced lifters 20 is more optimal, whereas new lifters 15 is sufficient.
😴 72 hours rest between training each muscle group again seems to be ideal. Recovery is just as important as training.
📈 Focus on gradually increasing total load (i.e weight) over a 8-12 week period, with then incorporating a lighter session to allow the body to rest. If you want to improve, the workouts will need to become progressively more challenging over time.
🔂 Consistency > Frequency. An easier program done consistently will provide better benefits than a harder program done infrequently.
🏋️♀️ Challenging Weight/Controlled Correct Technique should be priority. If the weight is too heavy/too light, or the technique is poor you won’t be achieving your best results.
