Resistance training is all about increasing the muscle mass with the help of additional weight. In this type of workout, muscles need to put out some additional effort in order to subdue the additional weight because that is the only way to complete the motion in the exercise. Since this type of workout needs a lot of energy but it also has to be done explosively fast, the number of reps that can be performed goes from 6 to 12, depending on the weight used. If more reps is done, this means that more weight should be added, while performing less than 6 tells us that the weight might be a bit too much.
What are the most popular weight lifting workouts? Well, many will say that it has to include dumbbells and barbell. There are alternatives, but this is the basic and it should be done as much as the program allows. Creating resistance will induce the increase of the number of muscle cells and fibers and it will also increase the space between the muscle cells, which is the major factor for inducing a bulked up effect. A good plan should include training at least 5 times in a week. One day should be left for some cross training, while one day will be left for a complete rest. During the week, there should be at least 24 hours between the training sessions, because that is how much time is required for a complete muscle recovery. This period can be shortened with the help of supplements, but it is not recommended.
The first day should be all about the chest area, meaning all sorts of bench presses performed with dumbbells and barbell. Repetitions can be set at 6 to 12, although most of practitioners do 10 reps in each set. There is also a pyramid form, with increasing weight with each set, but then reducing the weight once the maximum is reached. The second day can be about arms and legs (bicep curls, triceps dips, squats etc.). The third day can be for the back and abs, although at least a couple of sets of abdominal exercises should be done each day. The fourth day is for the chest area again, while the last day can be left for some area that needs additional focus.
Cross training can be some cardio exercises, jogging, swimming, elliptical trainer. This day is important because it will activate the muscles in a completely different way and that is actually great for keeping the active metabolism (fat burning) process active.