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WeightLifting Programs


In this article I share what I learned about WeightLifting Programs. Weight lifting programs are designed in a way which gives a nice pump after the workouts and not mass which can be the usual way of thinking. While following a weightlifting program, its goals and objectives should be set before hand, because there are different training procedures that have to be followed for different motives.

WeightLifting Programs

If some one has a view of obtaining good muscular tone along with a nice cardiovascular stamina then his program will be different from those aiming to recuperate an injured muscle or just simply improve sports performance by building muscle strength in a particular muscle group.

Circuit program is that which is designed keeping in the mind the issues of improvement of muscle tome and cardiovascular performance. This program sets its regime of workouts to be carried out at least four times a week, approximately for 20 to 30 minutes per session, where rest is allowed for only 30 seconds or so. For each major muscle group, this program usually consists of 15 to 20 repetitions of an exercise. For building strength one should exercise that particular muscle till tired. In this program there is very fewer repetition than circuit training, let’s take an instance, three sets of repetitions with 8 to 10 repetitions per set but with a longer rest period of 60 to 90 seconds between each exercise.

This exercise can be done every day but then the frequency must not be as of a circuit program since the fatigued muscles require longer time to recover. For the recuperation of an injured muscle the program to be followed is somewhat similar to the circuit training program which means higher repetitions and lower weights. There are certain limitations that are often encountered with the advancing age and medical problems and so a consultation with the doctor or certified athletic trainer always helps.

Certain things like proper clothing during exercises, taking adequate rest, diet etc should also be kept in mind. Muscle soreness often comes from micro tears that occur during the weight lifting program. It is nothing to worry, but this happens then when the body is healing and the body is metabolizing protein and then it puts back that protein back into those micro tears. When these micro tears are filed by these proteins it gets all pumped up and the muscle looks bigger and stronger. There are advanced workout programs, beginner weightlifting program.

Advanced is for the experienced ones, and there are various training techniques and procedures that are advised in the programs for biceps, triceps, chest, thighs etc. For biceps – Dumbbell Preacher Curls – 3 sets 8-10 reps, triceps programs include Dips-4 sets 12-15 reps, Push downs- 4 sets, 6-10 reps, rope pushdowns- 3 sets, 8-10 reps etc. Few cautions are always to be kept in mind like during biceps curls with a straight Bar, this should be done second in biceps routine as it puts a lot of strain on the Tendons. Likewise many such things should be maintained in order to get a healthy physique.

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