{"id":11088,"date":"2022-12-30T08:27:11","date_gmt":"2022-12-30T08:27:11","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/3-ways-to-have-effective-strength-training-workouts-stop-wasting-time\/"},"modified":"2022-12-30T08:27:11","modified_gmt":"2022-12-30T08:27:11","slug":"3-ways-to-have-effective-strength-training-workouts-stop-wasting-time","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/3-ways-to-have-effective-strength-training-workouts-stop-wasting-time\/","title":{"rendered":"3 Ways to Have Effective Strength Training Workouts & Stop Wasting Time"},"content":{"rendered":"


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Nothing is more frustrating than starting a weightlifting program, putting in the hard work, and still not seeing the results you\u2019re after. It can feel like you\u2019re really wasting your time.<\/span><\/p>\n

But before you give up on your fitness goals, evaluate what changes you might need to make in order to continue working towards better health and fitness.<\/span><\/p>\n

Maybe you\u2019re<\/span> struggling with feeling bored<\/strong> while you\u2019re doing your dumbbell workout routine and find yourself taking rests for too long.\u00a0<\/span><\/p>\n

Or perhaps you<\/span> aren\u2019t actually challenging yourself enough<\/strong>, or are not performing the exercises with the right form, thereby missing out on super-effective strength training workouts.\u00a0<\/span><\/p>\n

It\u2019s time to stop the excuses and confront whatever might be preventing you from achieving your goals. The key to success is always consistency and being open to learning and improving your technique and form.\u00a0<\/span><\/p>\n

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1. Know proper weight lifting form<\/strong><\/h2>\n

With proper weight lifting form, you can actually get better results from effective strength training workouts.\u00a0<\/span><\/p>\n

In this video, you will learn to:<\/span><\/p>\n

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  • Avoid momentum:<\/strong> swinging or bouncing the weights only makes your joints work more than your muscles. Control the weight<\/span><\/li>\n
  • Focus on stability:<\/strong> Do not let the weight change your form<\/span><\/li>\n
  • Use a full range of motion:<\/strong> Make sure you are not \u201cshortening\u201d the reps unintentionally. Going through a full range of motion from top to bottom position is also good for developing better flexibility.<\/span><\/li>\n
  • Control the descent:<\/strong> Make sure you are descending in each movement with full control. This will teach you how to keep proper form and how to use the descent phase (eccentric) to make the exercise harder just by slowing it down!<\/span><\/li>\n<\/ul>\n
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    Good to know:<\/p>\n

    What are the eccentric and concentric phases of the weight-lifting movement?
    The eccentric is lowering the weight, lengthening and stretching the muscles while there is still resistance or weight load.<\/p>\n

    The concentric is when you are lifting the weight and contracting the muscles.
    Muscles actually work harder when they are being lengthened<\/strong>, which is why slowing down the eccentric phase (for example, counting 3-4 seconds down and contracting up faster) can enhance muscle and strength gains.<\/p>\n<\/div>\n

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    See how it\u2019s done:<\/p>\n