utime Fitness Studios Tips for Intermediate Weight Lifters

utime Fitness Studios offers state-of-the-art equipment from industry leading brands in cardio, strength, free weight & functional training. With 24 hour access and the unique design of each industry leading studio, queueing for machines is a thing of the past! We also have certified fitness trainers on hand to help you reach your fitness goals, and together have created a list of top tips for intermediate weight lifters.

You are no longer a newbie lifter, you’ve come so far since the first day you started lifting, but you feel “stuck in a rut”, doing the basics over and over again. The big problem is that continuing to do the “same old thing” all the time will help you maintain-- but don’t expect your physique or your strength to make much progress. Training at the next level requires making a focused decision to increase your efforts at the gym and expanding on your current exercises.

More Volume, Less Frequency

As a beginner, you may have focused on 1 or 2 chest exercises. As an intermediate you’ll need to add an additional 1 or 2 exercises that will work your muscles from different angles. However, if you try to do this all at once-- your workout can easily double in length. Most people don’t have the time for this, and in addition, the next day could be quite painful.

The solution is to decrease frequency as you increase your volume. Instead of doing a full-body workout 3-4 days a week, try splitting your workout into separate muscle groups. You might have heard of the term “leg day”? Now you understand where this comes from!

Learn New Variations of Your Favorite Exercises

You likely started lifting weights by practicing basic movement patterns that build muscle and strength. Now it’s time to expand on these techniques, and utilize a greater variety of equipment that will assist you in building more muscle. As an example, you may have learned how to do biceps curls standing with an EZ curl bar, but you can also do curls with dumbbells, which offers greater flexibility around the shoulder joint. By adjusting where and how you grip the bar,  you can slightly alter the muscle-recruitment pattern, which can lead to more muscle growth.

Since different machines offer their own unique advantages and disadvantages, using more than one machine helps add variety to your workout.  Learning how to do your favorite exercises in a variety of ways allows for better overall muscle development.  

utime Fitness Studios in Hong Kong stays ahead of the game with top-notch equipment from industry leading suppliers in cardio, strength, free weight & functional training. Enjoy 24 hour access, 7 days a week to all of our studios and with a very friendly NO CONTRACT monthly gym membership, we give you the freedom to train on any day, at any time that suits you. Now there are no excuses!

Visit: Shop F, G/F Wah Po Building, No.1 New Praya, Kennedy Town

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