Leg And Arm Workouts
Your body is a smart old thing, and the process of muscle growth is, in fact, your body reacting to the stress of weight training by thinking, ‘that was hard; I should do something about it, so it’s not gonna be difficult next time.
That’s because when you perform resistance exercises, you create microscopic tears in your muscles.
Your body then responds to this microtrauma of the muscle cells by overcompensating, which means that the damaged tissue is fixed and more is added.
How to benefit from Leg And Arm Workouts
So your muscles become bigger and stronger, and the risk of future damage is minimized. This also means that you need to increase the weight you are lifting progressively. Hence, your muscles quickly adapt to deal with the stress.
It is thought that this damage to your muscle fibers is the reason for delayed onset muscle soreness (DOMS). The symptoms of which are muscle soreness and stiffness in the days after a hard workout.
That’s why you should leave a minimum of 48 hours between sessions that target the same muscle group. Suppose you train once again before your muscles have been repaired. You won’t be as strong and risk injury and overtraining.
Training is all about change. But, of course, the whole point is to change your body into a lean, mean sporting machine, and the best way to achieve this is to change your workouts regularly.
That’s not to say that the basic three sets of eight to 12 reps approach don’t work: it does. But if you keep changing your workout methods, you keep challenging your muscles in new and effective ways.
Exercise the weight you select to lift are the two most important variables to change regularly. Still, tampering and tweaking with the other key variables can also have a big impact.
TEMPO Of Leg And Arm Workouts
Tempo is the rate at which you lift and lower weight during each rep. The slower the tempo, the longer your muscles are exposed to the stress of managing the weight.
This is called “time under tension.” The more harm you can do to your muscles during a session. The bigger and stronger they will grow back. Performing each rep very quickly can help build explosive power. but only if you maintain perfect form throughout otherwise
you risk injury.
Rest between sets and exercises allows your muscles to replenish their energy stores. Not resting for long enough means your muscles won’t be capable of performing the set with good form.
Resting for too long can result in you not testing your muscles enough to force them to grow back bigger and stronger.
Structuring your training program into progressively more challenging phases is known as periodization. How you structure this periodization depends on your goal.
So if, for example, you want greater strength and hypertrophy (bigger muscles). Keep sets and reps the same but increase the weight.
Don’t increase the load week by more than 25 percent each week for upper-body moves or five percent for lower-body exercises.
Include a rest week at the end of each cycle of weekly load increases. Cycles can last between two and 12 weeks. But four to six is likely to give you the best results.
Time away from training is vital when trying to improve fitness levels muscle because it’s during these periods that your muscles are repaired and become bigger and stronger.
Too little rest between workouts means your muscles won’t have fully recovered. So you may struggle to lift the same weights for the same sets and reps as before.
Too much rest between workouts means you won’t be pushing your muscles at the required intensity or giving them sufficient stimulus to grow.
Training to failure is a strategy in which you cannot lift the weight with the correct form on the final rep of your set. This form of overload training shocks your muscles into growing back bigger or stronger.
Hence it is so taxing on your muscles and central nervous system. You need adequate rest between sessions to allow a full recovery. Failure to do it will quickly result in overtraining: muscle soreness and even size and strength losses.