When it comes to fitness, people have some common goals, such as increasing overall strength and building muscle. If you want to achieve these goals, you need to be aware of the vital role of exercise frequency, volume and intensity in the process. These are considered the pillars of a successful workout routine without which you will find it almost impossible to achieve your fitness goals.
The Best Exercises
Do you want to build muscles? The process of building your muscles via exercise is defined as muscle hypertrophy and you need to choose the right exercises for accomplishing this goal. You can produce more force with larger muscles and the best exercises for muscle hypertrophy are bench press, deadlifts and squats.
Since these are compound movements targeting multiple muscle groups, they are considered some of the best ones for building muscle and improving strength. Hamstrings, quadriceps, the lower back and glutes are targeted via squats, while deadlifts also focus on lats, lower back, glutes and hamstrings. The shoulders, triceps and chest are targeted by bench press. These exercises can prove to be very effective when you use higher reps and higher weights and can stimulate muscle growth, while increasing overall strength.
Exercise Programming
You do not just need to focus on the right exercises; exercise programming is just as vital. This is about your workout plan and its implementation. It includes the selection of exercises, reps, sets and weights, along with the order in which you perform them. The aim of exercise programming is to develop a well-rounded workout plan, which can challenge your muscles and also promote growth.
A good program should be able to address any imbalances that your body may have and also ensure injury prevention. Your goals, current fitness level and limitations should be taken into account when developing an effective exercise program. The muscles can be challenged and growth can be promoted through progressive overload, which means a gradual rise in the resistance over time.
Exercise Volume
The total amount of weight lifted in one workout session is defined as exercise volume. This means the number of reps and sets you complete. The more reps you do, the more weight you are lifting, which means your muscle fibers will be under greater stress and this can result in increased development and growth.
Exercise Intensity
Another key factor to consider when you are working out is the intensity of the exercise. This is about the weight you lift in every exercise. It is understood that the more weight you lift, the more stress on your muscle fibers and the more growth you see.
Exercise Frequency
The number of times you exercise in a week refers to frequency. When you exercise more, it is a given that you will be able to stimulate development and growth at a faster rate.
Along with these pillars, it is also essential for you to maintain proper form during exercise because this can be crucial for building muscle and strength, along with preventing injuries.
