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Weight
Lifting, Workout Routine and Training Guide - Part 1
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Jim's
Weight Lifting and Workouts Routine Guide
Well, sorry for the delay on this weight
lifting and workout training guides. I got caught up with
some stuff, and had to take care of those first. ;-) But
I am working on these guides now!
In our bodybuilding
supplements guide, we pretty much covered all the details
on which supplements to use, and how to setup a supplementation
plan that will fit your schedule. So now, I'm going get
into details about my workouts and weight lifting routines
during my 6 week program. |
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It's actually very simple and basic. There's
just one or two very basic rules:
- One muscle group per day (5 on, 2 off - 5 day split)
- Focus on heavy compound lifts
- Large muscle groups always worked before smaller muscle
groups, and compound lifts always done before anything
else
- Go heavy, or go home
That's about it. ;-) Well, ok, maybe it's
more involved than just that, but just keep those points
in mind.
Bodybuilding and Weight Lifting - So
Many Different Philosophies!
Yeah, its mind boggling to think that
there are so many schools of thought on what works and what
doesn't when it comes to training styles and philosophies.
There are so many people telling you different things, who
should you listen to, and what type of training style should
you follow? And all these different ways to train ranges
from one extreme to another: HIT training method, Pete Sisco's
SCT (static contraction training), Hypertrophy Specific
Training (HST), MAX-OT training, etc... Well, the list can
go on a lot longer, but I don't know of all the training
methods out there. ;-)
So which one is right and which are wrong?
Well, in bodybuilding, the answers are never clear cut like
you want them to be, and there's really no exactly correct,
or exactly wrong way to do things - since you will find
people who achieve results using every type of training
method available. And why shouldn't they achieve results?
Just think: each and every one of these training methods
put physical stress on your body, which stimulates adaptation,
and muscle growth - so its only rightfully true that all
these different training methods drives results.
So which one of these works best? Well,
you can go try them all and find out! I haven't tried all
of them, and I'm not about to either. ;-) To me, weight
lifting, and working out is very, very simple and basic.
Over the past 10, 11 years of weight training, I've tried,
oh, so many types of work outs you see printed in bodybuilding
magazines like Flex, Ironman, Muscle and Fitness etc...
I'm sure many of you probably have done the same. All the
"PRO" workouts that's gonna make me huge... Yeah
right.
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Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
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MAX-OT Training and Back to Basics
It was probably in 2001 (I think), when I first heard of
the Max-OT training program on our chat boards from a few
members, asking about how well it works etc... So then I
decided to go for the free sign up, and printed out the
12 week workout program. I didn't notice a great increase
in body weight, but I was very impressed with my strength
gains after doing this program.
The Max-OT is a very basic and simple program. It focuses
on doing basic compound lifts, with the goal of lifting
heavy weights, low reps, and low number of total sets performed
per muscle group. It ignores all the "advanced"
and "fancy" stuff, but really focuses on the core
of what really builds size and strength.
I've done the Max-OT a few times, and have since moved
on to my own style of lifting that I feel is best for me.
My Weight Lifting and Training Style
My workouts are very simple and quite basic. It doesn't
involve a lot of the so called "advanced" training
techniques or much isolation exercises. Rather, I focus
on the most basic mass builders and compound lifts. Some
basic points of my training:
- Focus on compound lifts - squats, deadlifts, and bench
press
- Rarely doing any isolation type of exercises like concentration
curls, flies, etc...
- Using heavy weights and low reps - using a weight that
allows only 4 to 6 reps of strict form exercises
- Low volume workouts - approximately 8 to 10 sets per
muscle group - usually done with 3 different exercises.
- Large muscle groups done before smaller muscle groups
- Compound lifts done before anything else - meaning exercises
like squats, deadlifts, and bench presses are done before
other exercises for the same muscle groups
See how simple that is? Bodybuilding doesn't have to be
complicated, as long as you don't want it to be. Why do
I choose to follow a low volume, but heavy load type of
workout out? It's simple, really. Its all about providing
the right amount of muscle stimulus and overload to stimulate
more muscle growth, and believe me, this isn't achieved
with doing 10 to 15 reps with lighter weights. Makes sense
right? Heavy weights will induce more muscle growth,
not lighter weights.
It's a common misconception that doing heavy weights will
build size and strength, while doing light weights
will tone and shape the muscle. It doesn't work that way.
Muscle definition and toning is NOT a function of doing
lighter weights & higher reps, but rather, it's a function
of diet, diet, and diet! That's right! Doing more reps will
NOT make you more defined, you'll just be wasting time and
energy in the gym. If you want muscle definition, first
of all you need to have muscles there in the first place.
How do you achieve this? Simple, lift heavy.
And to achieve tone and definition, you will have to adjust
your diet and nutrition to achieve desired results - not
simply by doing more reps and sets.
In the up and coming parts to this weight lifting and training
guide, I'll get into some details of my workouts, exercises,
and lifting.
>> Continue
to part 2
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