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How to Choose the Right Weightlifting Routine

Resistance training, or weight lifting, is essential to achieving your goals. Research has shown that a combination of weight training and cardio can shed more pounds and increase metabolism than cardio alone. This is important because you burn more calories per day for every drop of fat you replace with lean muscle fiber. In addition to the benefits of weight loss, resistance training provides you with higher bone density, better muscle mass and joints, and better strength and balance. In addition, athletes can use weight lifting to improve strength, reduce the risk of injury, and train and specialize in the sport.

Unfortunately, the many weight training “programs” in magazines and on gym walls can be intimidating and confusing, and what works for your neighbor or fellow marathon runner may not. maybe your body’s cup of tea. So how do you choose the best one for your personal goals? I will describe four popular lifting methods and then help you decide which one to choose, based on your individual needs.

1. Body Separation Training

This type of training involves dividing the body into certain “groups” of muscles, and working those muscles on certain days of the week – for example, a 5-day split might look like this:

Monday: Chest/Shoulder/Thigh

Tuesday: Shoulders/Biceps/Triceps

Wednesday: Quads/Calves

Thursday: Shoulders/Abs

Friday: Hamstrings/Low Back

This type of training is very popular among many bodybuilders, as it allows individuals to focus on a specific muscle group and work that muscle to complete fatigue. With proper rest, the most important and defined muscles will appear. Sets can be as many as 10 sets per exercise, and reps can fall anywhere in the range of 8-20. Rest periods can be as short as 10 seconds and 5 minutes. Strategies include back-to-back sets, going up or down in reps and/or weight, pre-fatigue, jumping, super slow, negative, and more tricks from the bodybuilding world. If you just want to “bulk and cut”, this is a great option. The problem with this type of lifting is that it works best if you can work hard on the muscle groups, so you should plan to spend at least an hour and a half, up to three hours. every day to lift weights at the gym. Most lifts are compound lifts, meaning the focus is not on calorie-burning, strength, and athleticism – but on isolation and muscle growth. Most of us don’t have that kind of time: the people who get the most out of isolation must be very committed and dedicated to their exercise program, with one goal in mind: building muscle.

2. Weight Loss Method

When most of us think of “resistance training”, we think of the old weight lifting program. Typically 3-4 sets of 10-12 repetitions of a specific exercise, with a 45-60 second rest after each set. Once the exercise is done, you move on to the next one. Usually, a routine of 8-10 exercises is performed that works the whole body. Usually, this type of work is done 3-4 days a week. This is a great, straightforward way to build strength, bone density, and add lean muscle. Compared to other types of lifting, weightlifting doesn’t burn as many calories or cause a high cardiovascular response, because you spend a lot of time sitting and “resting” in between. at work. If your goal is to increase weight loss and/or toning and/or cutting, there are better programs out there for you. The same can be said about playing sports. If your goal is simply to maintain your body and maintain your body, this is a good one.

3. Climate Change Training

Circuit training involves choosing a sequence of exercises – mostly multi-joint movements that work a large number of muscles and joints at once – and performing these training sequences, one after the other, with little rest in between. The heart rate and metabolism are high during circuit training, and the intensity or volume of the exercises can be very intense in this way. When you’re trying to get the most “bang for your buck” in your resistance training routine, a circuit-style training program can be very useful. Most of the candidates are in the 10-20 range, and most of the activities are cardio, such as rowing 250 meters, 2 minutes on the treadmill, 25 medicine balls against the wall of the gym . As mentioned, weightlifting exercises have many connections, such as “squat to press”, “lunge to curl” or “deadlift to overhead extension”. Most of the clients I train who want to lose weight and toning like to incorporate circuit training into their program. In most cases, a basic routine of 20-30 minutes performed every day of the week will melt the fat. The downside to circuit training is that the rest periods are very short, you can’t handle very heavy weights, and the strength gains are minimal compared to isolation training and weight lifting. handed down.

4. Location

This means that the training year is divided into training cycles or “periods”. Each cycle of the training season has a different type of weight lifting approach. For example, the training year may be divided into 1) off-season; 2) muscle strengthening; 3) muscle strength and mass building; 4) active and explosive development and 5) active maintenance or competitive time. Of course, this type of training is the most beneficial for an athlete preparing for a competition. The period of time allows the athlete to “peak”, to follow the requirements for the body, before his event. An example of a lifting program in time for a third Ironman training for a June race might include the following, three workouts per week:

July-September: part-time, internship

October-December: muscle strengthening, 3 sets of 15 repetitions, 8-10 repetitions, 30-45 seconds rest

January-March: building muscle strength, 4 sets of 12 reps, 6-8 reps, 60-90 seconds rest

April-May: strength and speed training, 5 sets of 4 reps, 3-4 exercises, 2-3 minutes rest

June: maintaining strength, 2 sets of 10 reps, 4-6 exercises, 1-2 minutes rest

This concept may look different for a basketball or football player, but the underlying concepts are the same: put the body through different types of training in order to perform well when it matters most. No serious athlete should choose a weightlifting routine that doesn’t involve space.

Clearly, there are many options and endless combinations of exercises. In one to two e-mails, an online personal trainer can design a routine that matches your goals. So, to avoid the training pad, your trainer can change your training routine so that your body does not adapt to the exercises. The personal trainer is full of useful information like this! In fact, on my nutrition and fitness website, http://www.pacificfit.net, I’ve published a new e-book full of hundreds of tips and tricks, page of training forums, and many health and wellness articles. It’s called Ben Greenfield’s E-Health Handbook of Diet & Fitness Secrets, and starting now and August 1st, you can get it at http://www.pacificfit.net for only $19.95. If you’re looking for more tips and advice on fitness, check it out!

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