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The heavier the weight lifted the longer it takes to recover the energy for another bout of the same movement. This again should be in the "plan". Have you ever seen a guy that trains nothing but bench? His shoulders are pulled forward and rounded in. He will have trouble sooner or later because he has an imbalance between his horizontal pushing and pulling muscles. When designing a program make sure that the program trains both the agonist and antagonist muscle groups.
A few examples would be bench press and rowing, shoulder press with pull downs, curls with tricep extensions. By giving the proper amount of work to all the muscles you will be able to prevent imbalances and the potential for self induced injuries from improper training! I start every training session with minutes of cardio. By doing the cardio before you train you will be able to increase your core temperature and thus be less likely to get injured while training.
When I do the cardio I generally do it interval style, going easy for 1 minute and the hard for one minute. This will not only raise your core temperature, but it will burn a few calories. Before leg training I do 5 minutes I don't want to do too much or it could effect my weights! Most people think why grip and what the heck are finishers? I focus all my clients on real world strength or functional strength. By training the grip you will have more wrist control less injuries and also you will be able to focus more and that will allow you to recruit more muscle fibers thus making you stronger.
Finishers are stuff that is functional. After a hard leg session go out and push your car around the block. I have my clients do plate clean and press , carry sand bags either in front of them or on there shoulder, or do the dreaded Drill Instructor special this consists of minutes of push ups , situps , jumping jacks, deep knee bends, and running in place.
I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high glycemic carbohydrate like glucose, a medium gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
The glucose will cause an insulin spike to drive the nutrients into the muscle. The maltodextrin will be used to fill up the muscles with glycogen.
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