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Weightlifting Program Tips

More and more people are turning toendurance, lower weights, more reps. For
weightlifting to preserve youth, maintainbodybuilders, I recommend 8-12 reps per
strength, and even reduce body fat. Numerousset.Make sure you have incorporated enough
studies point out the wonderful benefits ofrest days between workouts. You should have
weightlifting. However, what is the right waythis all outlined prior to lifting your first
to do it?Bodybuilders, and even casualweight. Depending on your goals, once again,
fitness enthusiasts, should understand ayou should only be weightlifting one to two
simple weightlifting program blueprint priordays per week, maximum. The higher your
to training. By following this provenintensity, the more rest you will
blueprint, increasing muscle mass has neverneed.Another tip I would like you to consider
been easier.Designing an effectiveis the speed of reps. Make sure you are
weightlifting program is as simple asletting 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 yourusing a two second positive, and a four
way towards greater muscle, greater bonesecond 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 penroutine. In a weightlifting workout split
androutine, 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 toworkout 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 goalthis 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 designingdumbbells, or are you joining a gym?If you
your weightlifting program.Step 2 - Evaluateare planning on exercising the entire body in
Your Medical History - When designing yourone workout, make sure you start with the
weightlifting program, determine whichlargest muscle groups first, and work your
exercises may hinder your medicallyway to the smallest. An example would be
challenged areas. Consider modifying certainglutes, quads, back, chest, shoulders, then
exercises that could possibly causearms.Step 4 - Schedule Training Sessions On
problems.I recommend getting a medicalYour Calendar - Once you have completed your
physical prior to engaging in an exerciseplan, schedule your training sessions on your
program. Sometimes your doctor can locate acalendar.Step 5 - Stay Consistent -
medical limitation you didn't even know youConsistency in training is crucial. Stick to
had. You should also discuss your exerciseyour scheduled training appointments you
program with your physician asking if thereplaced on your calendar.Step 6 - Monitor
are any medical limitations.Step 3 - ProgramProgress - That what is not measured can't
Design - Next, you will, once again, want toimprove! Record your progress and results.
sit down at a computer, or have a paper andThis is a great motivator as well as a secret
pen ready to begin outlining your specificresults-producing tool. Reps, weight, and
program. What follows are some weightliftingdays between workouts should be tracked at
program design tips you shouldall 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 ofthe weightlifting routine, and continue to
weights for each exercise. Use one as a warmtrack 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 threecan quickly design a weightlifting routine
different exercises per body part. Pleasethat delivers results.Jim O'Connor, a Beverly
remember, weightlifting is anaerobic, notHills 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 yourpromoter of Bodybuilding To discover more
goals, you can either train for strength byweightlifting program tips, visit the
doing very heavy weight and low reps, or forbodybuilding hub.



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