| More and more people are turning to | | | | endurance, lower weights, more reps. For |
| weightlifting to preserve youth, maintain | | | | bodybuilders, I recommend 8-12 reps per |
| strength, and even reduce body fat. Numerous | | | | set.Make sure you have incorporated enough |
| studies point out the wonderful benefits of | | | | rest days between workouts. You should have |
| weightlifting. However, what is the right way | | | | this all outlined prior to lifting your first |
| to do it?Bodybuilders, and even casual | | | | weight. Depending on your goals, once again, |
| fitness enthusiasts, should understand a | | | | you should only be weightlifting one to two |
| simple weightlifting program blueprint prior | | | | days per week, maximum. The higher your |
| to training. By following this proven | | | | intensity, the more rest you will |
| blueprint, increasing muscle mass has never | | | | need.Another tip I would like you to consider |
| been easier.Designing an effective | | | | is the speed of reps. Make sure you are |
| weightlifting program is as simple as | | | | letting the muscle do the work, and not the |
| following the proven steps listed below. | | | | external force - momentum. I always recommend |
| Follow these steps, and you will be on your | | | | using a two second positive, and a four |
| way towards greater muscle, greater bone | | | | second negative cadence.As far as breaking up |
| strength, and even less body fat.Step 1 - | | | | your body-parts up, I recommend a split |
| Determine Your Goals - Sit down with a pen | | | | routine. In a weightlifting workout split |
| and | | | | routine, you can really maximize your muscle |
| | | | producing days. An example would be one |
| paper, and outline your weightlifting goals. | | | | workout doing chest, and back, while the next |
| Be specific! What exactly do you want to | | | | workout exercises legs.Consider what time of |
| accomplish, and by when? Write them down, | | | | the day; and where you going to workout. Have |
| visualize them, and repeat them daily.A goal | | | | this all planned out prior to your first |
| isn't a goal until it has been written down. | | | | repetition. Are you working out at home with |
| This is the first crucial step in designing | | | | dumbbells, or are you joining a gym?If you |
| your weightlifting program.Step 2 - Evaluate | | | | are planning on exercising the entire body in |
| Your Medical History - When designing your | | | | one workout, make sure you start with the |
| weightlifting program, determine which | | | | largest muscle groups first, and work your |
| exercises may hinder your medically | | | | way to the smallest. An example would be |
| challenged areas. Consider modifying certain | | | | glutes, quads, back, chest, shoulders, then |
| exercises that could possibly cause | | | | arms.Step 4 - Schedule Training Sessions On |
| problems.I recommend getting a medical | | | | Your Calendar - Once you have completed your |
| physical prior to engaging in an exercise | | | | plan, schedule your training sessions on your |
| program. Sometimes your doctor can locate a | | | | calendar.Step 5 - Stay Consistent - |
| medical limitation you didn't even know you | | | | Consistency in training is crucial. Stick to |
| had. You should also discuss your exercise | | | | your scheduled training appointments you |
| program with your physician asking if there | | | | placed on your calendar.Step 6 - Monitor |
| are any medical limitations.Step 3 - Program | | | | Progress - That what is not measured can't |
| Design - Next, you will, once again, want to | | | | improve! Record your progress and results. |
| sit down at a computer, or have a paper and | | | | This is a great motivator as well as a secret |
| pen ready to begin outlining your specific | | | | results-producing tool. Reps, weight, and |
| program. What follows are some weightlifting | | | | days between workouts should be tracked at |
| program design tips you should | | | | all times.Step 7 - Evaluate The Data - |
| consider.Determine how many sets, exercises, | | | | Evaluate the tracked data. If you are not |
| and reps per body part you intend to perform. | | | | getting the results you had hoped for, modify |
| You should not be doing more than two sets of | | | | the weightlifting routine, and continue to |
| weights for each exercise. Use one as a warm | | | | track progress. Evaluate each workout.By |
| up, and the other as an all-out "work set." | | | | following the seven basic steps above, you |
| You should only be doing one to three | | | | can quickly design a weightlifting routine |
| different exercises per body part. Please | | | | that delivers results.Jim O'Connor, a Beverly |
| remember, weightlifting is anaerobic, not | | | | Hills fitness expert and bodybuilder, is the |
| aerobic. The intensity should be high, | | | | author and publisher of Wellness Word |
| depending upon your goals, while the volume, | | | | Multimedia Newsletter. He is also the |
| or sets should be low.According to your | | | | promoter of Bodybuilding To discover more |
| goals, you can either train for strength by | | | | weightlifting program tips, visit the |
| doing very heavy weight and low reps, or for | | | | bodybuilding hub. |