Weight lifting program and schedule

Friday Total body strength and core training. It's a great idea to do the same workout you did on Tuesday so you can practice the exercises and build the strength and endurance to do more. Saturday Rest or optional cardio: This is a great time to do something less structured like take a walk or a leisurely bike ride. Sunday Rest. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns?

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Total body strength and core training. Rest or optional cardio: This is a great time to do something less structured like take a walk or a leisurely bike ride.

Total Body Strength or Circuit Training. Cardio Endurance Workout. Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes.

If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio , or otherwise, you may run into some problems. Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either.

The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further. There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight. If this is an important issue for you, think about looking into that. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps.

Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only sets of reps. Aim to keep up the pace of the workout by keeping your rest to seconds. Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a rep protocol, so be sure you adjust your load accordingly. The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms.

Take one day off between workouts and have the full weekend for solid recuperation. The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.

It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth.

There will be a higher deliverance of minerals, amino acids and oxygen to the tissues. With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total. Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.

The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design. If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.

Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well. Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol.

After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find. Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel.

This is another extremely intense training program so you must always monitor recovery between sessions. Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week. Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this.

Here's a sample FST-7 program that you could use that applies the principle to all muscle groups. Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such. Take between 60 and seconds of rest on the exercises apart from the exercise where you are to perform seven sets. Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump. This set-up is typically performed on a two on, one off schedule and allows you to hit each muscle group twice per week.

The pro to this type of workout program is that it is a good option for beginners weight lifters looking to build mass. Since it still allows enough rest over the entire week and breaks the body up so each workout is slightly less stressful, it's a good place to start. Advanced trainees can also intensify the workout through the total set number, exercise selection, and rest periods used, allowing for increased muscle gains at any level.

Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises. If you want to specifically target one of the smaller muscle groups biceps, triceps, lateral deltoid, etc , you can do so more easily. Because this type of bodybuilding program is so versatile, there really aren't a great deal of cons with it. You can change it around a great deal to meet whatever your individual needs are, making sure you get what you're looking for from your workout program.

The one con you may find with this workout is due to the fact that since it is made to be a 4-day program, it should be performed four days of the week. If you have scheduling conflicts, that may be a problem for you. Even this could be overcome by doing one week of lower, upper, lower training and the next week of upper, lower, upper training—and continually alternating as such. There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size.

The following sample program is a good combination of compound and isolation exercises. Everyone has been in this position at least once before; you're new at the gym, and you don't know where to go or what to lift or how to use the machines.

Well, help is here! I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this article and workout can help you figure things out and get started off on the right foot toward your health and fitness goals.

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training more than twice per week, for 12 weeks can provide such benefits as:.

All of these add up to a much healthier, fitter body that is less likely to be injured. You end up looking pretty good, too!