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 The weight training routine you pick
should be based on your current fitness level and
goals. Always remember to stretch out and warm up
before training. Most injuries occur when the
muscle has not been warmed up. In addition,
stretching during training is important for
increasing circulation. This means that through
stretching, nutrient recovery can be better
provided. Also, wastes can be eliminated after
workouts, reducing delayed on-set soreness and
improving recovery. To take it a step further,
stretch target muscles between sets.
Nothing about the following routines
is set in stone. Be flexible when applying all
routines to yourself. For example, if you prefer
dumbbell curls to barbell curls, then do them. If
you want to use an alternative exercise, make
sure that it is the same kind of exercise.
In other words, it should target the muscle in
the same way. You wouldn't want to replace bench
press with cable crossovers. The alternative for
bench press would be flat bench dumbbell press.
The important thing to remember is that you need
to vary your workouts often. That means changing
things like rep speed, the order in which you do
certain routines, varying rest break time, etc..
 To be on the safe side, if you are
training with heavy weights it's always best to
have an experienced spotter present.
Also, don't forget to use strict form
in all exercises. Concentrate on the eccentric
portion of the motion. Control the weight, don't
throw it around. If the exercise you want to try
is not in the photos, please email
and I will do my best to try to help you.
Men and Women's Pyramid Program
Designed for strength gain.
Men and Women's Standard 3-Day
Split
For slow and steady gains, maintenance or toning;
great for those with a busy schedule.
Men and Women's 2-Day Split
Good for maintenance if this is all you have time
for.
Men and Women's Abdominal Program
Do this or some variation at least two days a
week.
Men's Maximum Gains 5-Day Split
Popular with body builders.
Women's Weight Loss 3-Day Split
Fast paced routine with weight and aerobic
training. |
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