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Weight Lifting

Workout routines should always be preceeded by a doctor's visit! There are myriads of workout routines available out there. Unfortunately, advice you get from friends, family and sometimes even trainers at the local gym, may not always be good. It's always safer to do some of your own research. Remember, if you'll put research into buying a car, you should do the same for what you're doing for your physical health! I favor free-weights to machines because it forces your body to incorporate balance while lifting, thus hitting more muscles in your body per excercise.

You can check out routines now, or keep on reading ...

Here are a few points to remember:

1) proper form is paramount to muscle and joint safety. 2) if you are a beginner, always use lighter weight than you think you can lift. This will assure proper form is followed AND you may be surprised how sore it makes you if you've been out of the gym for a few months. 3) breathe. don't forget to breathe! this assures that a) you won't pass out with 200 pounds over your head on the weight bench, b) you won't turn any strange shade of blue and c) it allows oxygen to get to your muscles which it needs! 4) do NOT lift free weights at home alone. 5) do NOT worry about what everyone else in the gym looks like! I've been on both sides of this one, being bigger than some and smaller than some, and trust me, it really doesn't matter! 6) squats and deadlifts are NOT bad for you! BUT, they MUST be performed correctly 7) rest is needed for muscle growth. Hitting weights 7 days a week is not going to allow your muscles to grow. I wouldn't recommend lifting more than 4 times per week unless it's for a very short period of time.

I generally change up my workouts every 6 - 8 weeks. This keeps the muscles from getting used to a workout and makes sure they continue to grow. This also keeps my workout fun and interesting for me - which is important to make sure I get my butt in the gym! My variation changes by focus. Here are my routines:

1) back/core focus 2) tricep/bicep focus 3) chest focus 4) legs focus 5) split routine (more popular for women) These routines have variations within themselves as well - split up into 4 weeks, so repeat each of these spreadsheets twice. You will also notice that I've put in my HIIT (cardio program) with each spreadsheet. If you are unsure of what any of these exercises are, you can check them out at either www.exrx.net or www.abcbodybuilding.com.

 

You can also search for other routines in my database here.