Tips For Making Your Weight Training Sessions More Effective

So many guys are interested burning off excess body fat and increasing lean muscle mass; however they do it using ineffective techniques.


If you are going to get involved in weight training, you should do everything to get the best results from the efforts you are using and the time you are expending at the gym.

This means that you have to consistently look for how to train more efficiently and not spend more time lifting weights if you really want to achieve better results.

If you are performing your workouts efficiently, you would be able to reduce your excess body fat at the same time increase the amount of lean muscle mass that you have.

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To start with, you should be doing mostly compound exercises in your training sessions. This kind of exercises train more than one muscle group at the same time.


An example is the weighted squats, when doing these exercise, you are working out the muscles in your thighs, buttocks and calves.

As you can see, you workouts would be more effective when you are doing this kind of exercises that train multiple muscle groups at the same time.

Some other examples of compound exercises are:

•     Deadlifts
•     Barbell curls
•     Bench press
•     Push-ups
•     Chin-ups
•     Rows

If you are not a professional bodybuilder (who has hours to spend in the gym), you are better off not doing isolation exercises. And when doing compound exercises, use a weight that challenges you muscles and you can safely lift it (if it is too heavy, you are likely to get injured).

As a better alternative to doing a lot of repetitions and sets, do one or two sets using a weight that causes your muscle to get fatigued when you end the set. This approach would help your body build more lean muscle at a faster rate than using lighter weights and doing more repetitions.

Another important thing you MUST be doing is giving your muscles enough time to heal after each training session. A lot of guys ignore this aspect and it shows itself either as injuries or slow muscle growth.


If you workout intensely on Monday, then you take the whole of Tuesday as a day to rest and allow your body to heal and re-grow muscle tissue.

A lot of guys take the approach of training different parts of their bodies daily and so they don’t need a full day of rest. In this case, you still need at least one day per week of rest. If you continuously put stress on your body without giving it time to rest and recover, you are not going to get any muscle growth.

Another essential tip is stretching properly when you have finished your workouts. Doing this simple activity assists your muscle tissue to heal and becoming bigger. It is also helps to reduce sore muscles and lower your chances of injury. Flexibility is more important than you may think.

As for training frequency, you can successfully build decent muscle mass by training three days a week as long as you train intensely on those days. It is better to train hard and give your body the necessary rest so that you can get stronger and have more muscle mass.

In order to build decent muscle mass, you don’t have to become a gym rat. However, it is important that you understand and stick to the fundamentals diligently if you want to achieve the body that you desire.