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