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Weight Lifting Routines
Welcome to Weight Lifting Routines 101.
Let's start with a Pop Quiz:
Why would you need a Weight Training Routine?
- A-You would like to add some muscle to your bones.
- B-You would like to reduce your body fat.
- C-You're tired of getting sand kicked in your face at the beach.
- D-All of the above.
Answer:
D- You guessed it- All of the above.
Note-Regarding Answer C- Once you're all muscled up, you will be kicking the sand!
Bonus Question-
What are the TOP 50 weight training supplements?
There Are Three General Weight Lifting Goals:
- Strength Training- This training is designed to build maximum strength. (Captain Obvious strikes again!)
Training for strength mainly taxes you Central Nervous System. The CNS recovers slowly and demands adequate recovery time. Hitting your entire body twice a week requires 3-4 recovery days. For more on this subject check out our carefully named page called
Strength Training.
- Hypertrophy Training-Here you work on muscle size. Strength is of secondary importance.
Hypertrophy training works your muscular system and is not as taxing on your body as CNS work. You only need 2-3 rest days per week since your body recovers more quickly. For more info check out our
Bodybuilding Routines
page.
- Endurance Training- This training develops the aerobic capacity of the muscles. Low loads are used with reps in then 16-30 range. This type of training is usually sport specific and works well in a circuit.
Your natural body shape may influence your weight lifting routine. Which of the three somatotypes is
your body type?
Your reps per set will vary according to your goal:
- 2-3 reps= strength with little size gain
- 4-5 reps= strength & size, more strength than size
- 6-8 reps= strength and size almost equal
- 9-12 reps= strength and size, more size than strength
- 13-15 reps= size gains with some endurance
- 16-19 reps= endurance gains with some size
Weight Lifting Rules My Mom Taught Me:
- Check with your doctor before starting a weight lifting routine.
- Lift the appropriate weight- Don't bust a nut trying to impress the ladies on the treadmills. But, if your dumbbell choice is pink, you may have gone too light.
- Use good form- The fast road to injury is bad form. Ask for help if you are not sure what you are doing. (Yea that's gonna happen)
- Breathe properly- Generally you breathe out on the lift and inhale while lowering the weight.
- Warm up- The only benefit to lifting with cold muscles is for your Chiropractor.
- The best lifters use free weights while doing compound exercises.
Sample Routine
Monday-Back/Chest
Back Exercises
- Stiff Legged Deadlift
- Bent Over Barbell Row
Chest
- Barbell Bench Press
- Dumbbell Flyes
Wednesday-Legs/Shoulders
Leg Exercises
- Barbell Squat
- Seated Calf Raise
Shoulders
- Front Dumbbell Raise
- Upright Barbell Row
Thursday-Cardio or Rest Day
Friday-Arms
Triceps
- Close-Grip Bench Press
- Lying Triceps Press
Biceps
- Barbell Curl
- Alternate Incline Dumbbell Curl
Saturday/Sunday: Off Days
Notes-
Each exercise will consist of 4 sets of 8-10 reps. The first 2 sets may be warm up sets.
More pages on Lifting Weights:
Top Weight Lifting Exercises
Free Weight Lifting Programs
Return Home from Weight Lifting Routines
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