Weighty matters, the basis of strength training
Strength training is training with (additional) resistance with the goal of improving strength, building muscle mass, giving the body shape and firmness, or improving (sports) performance.
Strength training can be performed in various ways, depending on personal physical capabilities and preferences. Depending on the goal of the training, the preference is usually for working out with free weights or one's own body weight. Ways to train your strength include, for example:
Training with dumbbells, barbell, kettlebell, sandbags, water bags, or resistance bands
Strength training with machines
* bootcamps, crossfit and others group training
Request more information about the possibilities we can now offer you in the coronavirus era via: info@rwijkgym.nl or check for yourself at www.rwijkgym.nl
Muscle growth:
To create muscle growth (hypertrophy), sets of 6 to 15 repetitions are often performed. Fewer than 6 repetitions per set makes you stronger, but results in slightly less muscle growth and is also much more prone to injury.
If muscle growth is your goal, it is important to continue until you can no longer do any more (to failure), regardless of the number of repetitions. That is to say: until the moment you can no longer perform the exercise correctly (body position and/or training technique). Maintaining proper execution of the exercise always takes priority to prevent unnecessary damage and injuries. In addition, if you can no longer perform the exercise correctly, you are training the compensatory mechanism, which will not give you the desired result.
Perform these 6 to 15 repetitions in sets of 4 for optimal results. Research has shown that 1 to 3 sets produce approximately the same effect, while 4 sets yield significantly better results.
Women and strength training:
Some women still struggle with strength training because they believe it will cause them to develop (too much) muscle mass. This fear is entirely unfounded. If women wanted to achieve a masculine body composition, they would need to lose an average of 401 TP3T of their fat mass, and if they wanted to gain as much lean mass as men, they would need to increase it by 147 1 TP3T. After six months of intensive strength training, a woman will gain no more than just over 2 percent extra muscle mass… If a beautiful figure is important to you, as a woman it is best to focus on developing the gluteal, shoulder, and back muscles. That way, you can strive for an hourglass figure.
If you want to look great this summer, don't wait too much longer and start training now. Summer bodies are made in the wintertime!
Do you notice that you can't manage on your own?
Request an introduction to try-out training now. We will then let you experience how we can help you achieve your goals set for the summer.
Here is a to-do assignment to start with:
Schedule at least 2 to 3 strength sessions per week in your (exercise) calendar that meet the above guidelines in order to stronger and more powerful to develop body.
Need help? Our trainers are here to help you!
English 
Dutch