Weightlifting Workout Routines

Weightlifting Workout Routines

Weightlifting is an excellent method for building muscle and losing weight. Anybody can train with weights, and the growing trend of weight training has risen greatly over the past 20 years! However, what you need to know for establishing a weightlifting routine is the basic fundamentals. You face serious injuries to yourself and others without applying the correct fundamentals that make weightlifting what it is.

Starting a Weightlifting Routine

The basic fundamentals for you to develop a weightlifting routine are simple instructions. First of all, you need to know the amount of weight you can handle effectively and safely. Trying to use a weight that is too much for you to handle will lead to an injury, and you will not be able to do the exercise properly leading to know muscle gains at all.

Second, always make use of the safety equipment available. Use barbell clamps when handling free plates to prevent the weight from sliding off. Place barbell stoppers in place if you have them in order to prevent the risk of dropping the weight on you. Never leave weights on the ground that you are not using because you, or somebody else, could trip and fall on them.

Establish your Weightlifting Routine

Now you are ready to create a weightlifting routine. Start with a simple 4 days a week training cycle for only an hour each day. Let your body get into the rhythm of the movements because there are many muscles that are going to be worked. You will definitely be sore for a couple of weeks, and if not you are doing something wrong. Even advanced weightlifters are always sore, but their body is used to the fatigue and so it feels normal for them.

Starting each day off you will do a 15 minute run or jog followed by abdominal crunches. Day one you will be doing chest and triceps workouts. Always try to start each weightlifting day after cardio with a core exercise. Chest core exercise is barbell flat bench regular grip. Follow this up with close hand grip bench press, then incline and decline bench press.

Next is going to be back and bicep day. Start with doing deadlifts if possible, followed up by seated and bent over rows. Move on to the area where your pull down machine is located and get a few sets in of that as well. After these specific exercises, switch over to doing two different bicep workouts.

Day three will be shoulder and triceps. Begin the workout day right with shoulder press, and then move on to shoulder shrugs. Upright rows will be next, and then finish up with the triceps pull down machine by doing 3 sets of 15 repetitions.

Last, finish the workout week with leg training. Squats are a must do exercise that will exercise your entire body. Then do these exercises in whatever order you choose: heel raises, leg extension, leg curls, and leg press. Then finish up with a light set of lunges.

Stretch and be Safe!

Perform stretches before you start your weightlifting routine for the day. Always apply the fundamentals of proper lifting and use of safety devices. Make sure you change up your routines by using dumbbells one day for an exercise, then using a free weight bar the next time. This will guarantee that you receive the weightlifting benefits you seek, and keep your body from getting lazy and comfortable!