Home :: Weight Lifting :: Weight Lifting Programs
Weight Lifting Program
Just as one glove doesn't fit all, you cannot follow the same weight lifting program as the guy lifting next to you. Your own weight lifting program needs to be tailored to your specific goals. This article gives you detailed weight lifting programs, based on the SMART principles described in our weight lifting routines section. It covers four types of training goals:
- Increasing muscle tone and muscular endurance.
- Increasing muscle size.
- Increasing maximum strength.
- Sports-specific training.
Within each weight lifting program it sets out your aims, the principles of progression that apply to that weight lifting program and your workout framework. Each workout details the exercises, sets, repetitions, workout frequency and duration and training tempo. This article also divides your weight lifting program into training cycles (periodization) to enable you to make continual gains throughout each year. So, wheather you want to gain muscle size or improve your performance in a particular sport, this article gives you all the tools to achieve your goal.
Performing Weight Lifting Program with Perfect Training Technique
Perfect weight lifting technique should be the number one priority of every weight lifter wheather you are a beginner or an advanced exponent in the field of weight lifting. While it may mean using slightly lighter weights or fewer repetitions, in the long run it is a far more efficient way to train, producing faster and better gains and cutting the risk of muscle strain and injury. Many weight trainers get into the habit of using poor training form in order to lift more weight or squeeze out a couple of extra repetitions, but that does not produce better results. Poor technique increases the risk of injury and slows your gains. If you are unsure of an exercise, get assistance from an instructor or personal trainer in your gym who will be able to reinforce good technique. Pay close attention to the descriptions for each exercise in Exercises section and the following weight lifting technique tips.
Ten Tips for Performing Weight Lifting Program
- Always warm up properly before starting
your workout, making sure you include the three main components of warm up :aerobic activity, mobilization of the joints, and warm-up sets with light weights and high repetitions. You can also do some warm up exercises as described in our warm-up section. Never train a cold muscle as that increases injury risk.
- Select a suitable weight which will allow you to complete the desired number of repetitions safely. Do not be tempted to lift heavier weights before you have developed sufficient strength in your muscles, tendons and ligaments.
- The general rule of thumb is to breathe out
on the concentric (or positive) part of the movement (when you lift the weight) and breathe in on the eccentric (or negative) part of the movement (lowering the weight). Never hold your breath.
- Perform each repetition using a complete range of movement, taking the muscle from its fully extended position to its fully contracted position. Partial repetitions will develop strength only in that portion of the movement, and produce only slow overall gains. Also avoid cheating movements as these will reduce the training stimulus and increase injury risk.
- Maintain full control of the weight throughout the movement. Swinging a weight too fast means momentum takes over to bear the load rather than the target muscles, putting your joints at risk of injury.
- Focus on both the concentric and eccentric phases of each movement. Resist the weight as you return it slowly to the starting position.
- To find the correct training tempo, count to two as you lift the weight, and count to three as you lower the weight. Hold the fully contracted position for a count of one (but do not relax) before returning the weight to the starting position.
- Visualizing your target muscle contract and relax will not only help you perform the exercise with good technique but will also help you do more repetitions. For example, as you press the bar up for for a bench press, visualize your chest muscles contracting and getting stronger. This strategy reinforces the powerful mind-body link, which gives you more control over your body and, ultimately, greater physical gains.
- Ideally, stretch the target muscles between sets, holding each stretch for a minimum of 8 seconds.
- Perform longer (developmental) stretches immediately after the workout. Each stretch should be held for 30-60 seconds.
Weight Lifting Programs
The different weight lifting programs are:
This program consists of two phases:
Phase 1: Circuit training workout.
Phase 2: Split workout.
This program consists of 4 phases:
Phase 1: 3-way split workout.
Phase 2: 3-way split workout (advanced).
Phase 3: 2-way split workout (advanced) with supersets.
Phase 4: 2-way split workout (advanced) with pre-exhaustion training.
The different sports training programs are: