An Overview on Weight Lifting Routines
Weight training programs are designed according to your objective and this program can be utilized in achieving different objective which depends on your routines. Some routine has its own specialization like sports training, weight lifting, body building etc. others are meant for general fitness and condition.
Here we’ll discuss about the weight lifting routines. Weight lifting routine is designed for body builder and depends upon specific goals and general condition of the body builder. The routine of people who want to increase their muscle mass have completely different from the people who just want a better physical condition. A person who is just starting exercise routines should start his routine slowly. The freshers will focus on muscle mass and strengthening muscles. Thus, physical trainers have designed weight lifting according to the purpose.
Weight lifting routines should be performed very systematically and keeping their specific goal in mind. A lifting routine is not enough to build muscle it requires a proper diet and lifestyle. If you want to have best results then you have to include diet in your routine. Along, with it you have to include level of variety in your routine. Like, if you were repeating same weight lifting workouts everyday then your body will get used to it and the result which earlier particular exercise was showing will diminish.
Thus, it requires variations in weight lifting workout which includes different routines and muscle groups. It doesn’t matter the weight lifting routine you used for building your muscle but what the important thing is to push yourself to you final limit. It means you have to choose right weight and right number of repetitions, these things brings long-term benefits. Well a good weight lifting routine has a several aspects. Take proper nutrition, drink lots of water, daily cardio exercises and try including lots of protein in your daily diet and most importantly make sure that you are taking rests between sets.
A good weight lifting routine begins with a cardio warm-up and light stretching. Do this thing for 5 minutes. For a beginner do exercise slowly and don’t lift much weight. Increase your weight for lifting with a proper time frame. Once you are used to it then you can start weight lifting workouts and high intensity training to put on muscles.
This type of routine is little bit harsh but if you want a fast results then its best way. These weight lifting routines don’t intend to be easy but it’s a true that no pain no gain. And it correctly applies on strength training workouts and high intensity workouts. However, the best weight lifting routines depends upon how seriously you work and how much time you can dedicate to it.
As mentioned earlier, in weight lifting program there are various types of routines and you can utilize them to achieve different objectives. And some of these routines consist of specialization. There are three different purposes for three different weight lifting routines which are mentioned below:
- The One-Three-Five System – This system is very common in weight lifting routine and used in various sports program. This type of routine will be useful in the execution of the sports skill during the competition. In this system work out is done on Mondays, Wednesdays, and Fridays for the training and the other days are for tactics and sports skills training. Total there are five general mass building and strength training exercise are there and each of them targets to a major muscle grouping. Which ensures you that overall strength training is achieved.
- Alternate Body Training System- This system is for the serious body builders, those who include weight lifting routines exercising complementary muscle groups. These complementary muscle groups are those when one contracts other group take rest or not fully utilized. With this system you have to give rest for 48 hours before starting gain. With this you can include intense training for maximum growth and development.
- 3-Day Split Training System- In this system you have to work on your whole body for 3 days. In this we include similar muscle sets on each day while giving rest and recovery to other parts. You have to divide your muscles into three groups like back, abdominals and shoulder, chest, biceps and triceps, thighs, gluteus and calves.
These three systems and weight lifting workouts can only work if you give your 100 % while keeping your objectives or goals in mind with full determination.
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