Weight Training Routines
Weight Training Advice
routine and following it. You won't build a ton of size and strength overnight, but if you stick with it you may be surprised at how quickly you make gains.
When you first start on a weight training routine you may just want to do a few major exercises for every muscle group during every workout. This is the time when you're trying to learn proper lifting form on the exercises that really matter. You won't want to do more than a few exercises per muscle and you'll also want to keep the amount of sets low since you're training the whole body. You also don't need to do many isolation exercises since you're trying to build a base for more muscle growth. If you've never lifted before you will get sore. If you decide to train the whole body during each workout do it every other day or once every 3 days to get enough rest. You should also switch up the exercises you do during every workout. For instance, do flat bench presses for chest during one workout and incline benches the next. You won't want to continue training the entire body during every workout for long before you start splitting it up 2 or 3 ways.
When you start on a weight training routine you may very well want to split it up the muscle groups into 2 or 3 separate workouts. If you do a 2 day split weight training routine you'll want to train half the muscles during one workout and the other half during another workout. You'll again want to keep the amount of sets and exercises you do during every workout relatively low and take a day off between every workout or do 2 days on and 1 day off.
Once you've learned proper lifting form on the major compound exercises and built some muscle you should try a weight training routine split up 3 ways. This will allow you to get more work done for each muscle group without letting your workouts last too long. It'll also allow you to get more rest and recovery, which you'll need when you do more sets and exercises for every muscle. You can stay on a 3 way split weight training routine for a while and continue to make size and strength gains.
There are 2 great ways to split up a 3 way weight training routine. The first is known as a push pull routine and calls for you to train the upper body muscles that lift by pushing weights (chest, shoulders, and triceps) during one workout, the upper body muscles that lift by pulling weights (upper back and biceps) during another workout, and training the legs (quadriceps, hamstrings, and calves) during the third workout. Doing this weight training routine will allow you plenty of recovery since the small muscles that assist the larger muscle groups will be trained with them.
The other way to split a 3 way weight training routine is to do chest and back one day, arms (shoulders, biceps, and triceps) another day, and legs on the last day. This routine will also allow you to get enough recovery as long as you don't do your arm day before your chest and back day. With either of these 3 way split routines you'll need to do some abdominal work every other workout.
If you want to do a lot of sets for every muscle group you can always split up your weight training routines even further, doing a 4 or 5 way split routine. The problem with this for the natural weight trainer is that you may end up having to weight train almost every single day just to work every muscle once a week. You'll find that as you get stronger and build more muscle that it's a good idea to take days off from weight training even if you're working different muscles during every workout. Your muscles do their actual growing during recovery periods.
If you've decided you want to build more muscle size and strength you'll reap the benefits of having a better looking, stronger physique. The first step is to set up the right weight training
