Lift Free Weights Workout Plan
Workout Plan Deluxe
Actually, the title of this article can be viewed two different ways.
For example, this workout plan is set up for the employment of free weights,eg barbells and dumbbells, and it's also a free workout plan dealing with weight lifting. Let's rap about both these perspectives for a moment.
So if you do already have experience, you won't find anything new here. These are just the fundamentals to get people started.
Bodybuilding is also something done mainly by way of'lifting weights' but might also be done with different types of progressive training with weights, for example with the Bowflex exercise machine. Again, this will become a goal someday, but it too is specialised and still requires some basic'weight training' or'progressive resistance training' to build the basic structure that the body-builder molds into competition form.
What we're going to chat about is'weight training' with a workout using free weights as a way of achieving health, fitness, weight reduction, enhanced sports performance, or as a foundation for future coaching for and collaboration in weight lifting or bodybuilding.
Before we get to the actual workout, two last points:
1. Make sure you get your doctor's approval before starting any new exercise program.
Take it nice and easy.
It took your body years to get flabby or get into whatever shape it is presently in. It may not be whipped back into shape in some days or weeks. The changes will be mostly invisible initially, so don't be upset if you do not get bulging biceps, or drop a dress size, after only 2 weeks. Actually, a program such as this may actually sometimes appear to be moving you in the wrong direction at first. If you give it time and stick with it , however , it'll work.
Men might desire to begin with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the concept of doing another workout is too tedious, it could be that your weights are too heavy and you might need to drop back a little bit. Folk have started effective weight training programs lifting 10 oz cans of Campbell soup. One man I knew was so feeble initially that he purchased a group of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.
By the way, I favor dumbbells because they require a touch more action out of supporting muscles and muscle collections that don't get quite the same workout with barbells...and they are less difficult to store and travel with.
REPETITIONS, SETS, SCHEDULE, AND PROGRESSION
The most common schedule is Mon., wednesday, and Friday, but you can do Sun., tuesday, thursday, or tuesday, thursday, Sat. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as fast as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Don't workout if sick.
A set is a collection of repetitions. One press or curl equals a rep. 10 presses, and then taking a rest comprises one set of 10 reps. After completion of each set, rest for approximately one minute before starting the next set.
After two weeks, add a second set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to 8 or even six if 8 is too much. Every week or so, raise the repetitions back up till you are at 10 repetitions again. If this progression is too fast, perhaps you can increase the first set week by week till you are at 10 reps and then begin increasing the second set until you can 10, and so on. Some , however , are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some one 1/4 pound plates which would allow you to increase two 1/2 pounds at a time.
Everyone is dissimilar, so take some time and attempt to pay attention to what works well for you. Back off a level or two, or perhaps take a day off, and then return to the exercise program. It doesn't hurt to take a day off once in a while, either. Execs may need to never miss a coaching day, but your goal is to make this an entire life behaviour change, and getting bored with it will not help.
More muscle building methods here.
THE EXERCISES
Always heat up before any exercise period.
The press : Stand with feet shoulder width apart ( vary for comfort ), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps ( back of arms ), deltoids ( shoulder ), trapezius ( neck to shoulder ), and upper portions of the chest and back. The motion should be smooth and controlled going up and going down.
2. Alternately curl each dumbbell upward to the shoulder ( palm facing your shoulder ) and back down. You need to be able to always control the progress upwards and downwards.
Bench press : If you've got a bench, great. I still have the one my father built for me when I was fifteen years old ( 47 years back ). However, I do advocate getting some variety of bench to try this on. If you make a decision to get into weight lifting or iron pumping, you will NEED a good bench designed for this, or go to a gym that has one.Lie on your back with a dumbbell in each hand and press ( raise ) the weights straight up and lower them again. Try to let your elbows go down so far as they nicely can on either side. This works the pectorals, the enormous muscles of the chest, the triceps, and the front of the deltoids.
NOTE TO THE ladies : This does not increase breast size. However, it DOES increase the dimensions of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, routine exercise does away with excess fat round the breast, permitting it to appear to'stand out' more. Improved fitness and health due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.
Bend over and rest the hand without the weight against a support, for example a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Once you have finished one set with one hand, switch off and do the same with the other hand.
5. Squat/Deadlift : I really like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lumbar region a little at the same time.
- Squat : Hold both dumbbells at shoulder level. Do not go past about half way as this could cause knee damage. If you need to get serious about exercising your legs, go to a gym and use their leg press machine. Control the movement all of the way.
- Deadlift : Hold both dumbbells so they hang at your side. Squat as above. Trying not to let the dumbbells pull you forward. There will be an inclination towards a touch more forward movement than with the squat itself, and you will have to bend your back a touch more. Be careful with this and be sure that you are not bending way over and putting a gigantic strain on your back muscles as they try and straighten you back up.
6. Toe raises : Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance.
7. Crunches : Lay on your back with your hands beside your head - not behind - or crossed on your chest. Bring your feet up towards your bum, and put them ( the feet - stop giggling ) flat on the floor. At the beginning of each rep, flatten the lumbar region against the floor and curl the upper body upwards in one smooth movement. At the apex of each curl, quickly attempt to raise the body a touch more. Lower the body back down. Crunches, or curl-ups as they are often called, work the rectus abdominis ( abdominal muscles ) .
If you need to go further in these areas, you will need a lot more guidance than is available here.
However, at present, this free weight lifting workout plan will get you started.
If you're also on the lookout for ways to increase your speed and agility, look no further. There's a great guide on how to try this, and an equally awe-inspiring review for it. You can take a look at the review here ( it has got a link to the guide ) .
.
Actually, the title of this article can be viewed two different ways.
For example, this workout plan is set up for the employment of free weights,eg barbells and dumbbells, and it's also a free workout plan dealing with weight lifting. Let's rap about both these perspectives for a moment.
So if you do already have experience, you won't find anything new here. These are just the fundamentals to get people started.
Bodybuilding is also something done mainly by way of'lifting weights' but might also be done with different types of progressive training with weights, for example with the Bowflex exercise machine. Again, this will become a goal someday, but it too is specialised and still requires some basic'weight training' or'progressive resistance training' to build the basic structure that the body-builder molds into competition form.
What we're going to chat about is'weight training' with a workout using free weights as a way of achieving health, fitness, weight reduction, enhanced sports performance, or as a foundation for future coaching for and collaboration in weight lifting or bodybuilding.
Before we get to the actual workout, two last points:
1. Make sure you get your doctor's approval before starting any new exercise program.
Take it nice and easy.
It took your body years to get flabby or get into whatever shape it is presently in. It may not be whipped back into shape in some days or weeks. The changes will be mostly invisible initially, so don't be upset if you do not get bulging biceps, or drop a dress size, after only 2 weeks. Actually, a program such as this may actually sometimes appear to be moving you in the wrong direction at first. If you give it time and stick with it , however , it'll work.
Men might desire to begin with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the concept of doing another workout is too tedious, it could be that your weights are too heavy and you might need to drop back a little bit. Folk have started effective weight training programs lifting 10 oz cans of Campbell soup. One man I knew was so feeble initially that he purchased a group of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.
By the way, I favor dumbbells because they require a touch more action out of supporting muscles and muscle collections that don't get quite the same workout with barbells...and they are less difficult to store and travel with.
REPETITIONS, SETS, SCHEDULE, AND PROGRESSION
The most common schedule is Mon., wednesday, and Friday, but you can do Sun., tuesday, thursday, or tuesday, thursday, Sat. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as fast as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Don't workout if sick.
A set is a collection of repetitions. One press or curl equals a rep. 10 presses, and then taking a rest comprises one set of 10 reps. After completion of each set, rest for approximately one minute before starting the next set.
After two weeks, add a second set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to 8 or even six if 8 is too much. Every week or so, raise the repetitions back up till you are at 10 repetitions again. If this progression is too fast, perhaps you can increase the first set week by week till you are at 10 reps and then begin increasing the second set until you can 10, and so on. Some , however , are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some one 1/4 pound plates which would allow you to increase two 1/2 pounds at a time.
Everyone is dissimilar, so take some time and attempt to pay attention to what works well for you. Back off a level or two, or perhaps take a day off, and then return to the exercise program. It doesn't hurt to take a day off once in a while, either. Execs may need to never miss a coaching day, but your goal is to make this an entire life behaviour change, and getting bored with it will not help.
More muscle building methods here.
THE EXERCISES
Always heat up before any exercise period.
The press : Stand with feet shoulder width apart ( vary for comfort ), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps ( back of arms ), deltoids ( shoulder ), trapezius ( neck to shoulder ), and upper portions of the chest and back. The motion should be smooth and controlled going up and going down.
2. Alternately curl each dumbbell upward to the shoulder ( palm facing your shoulder ) and back down. You need to be able to always control the progress upwards and downwards.
Bench press : If you've got a bench, great. I still have the one my father built for me when I was fifteen years old ( 47 years back ). However, I do advocate getting some variety of bench to try this on. If you make a decision to get into weight lifting or iron pumping, you will NEED a good bench designed for this, or go to a gym that has one.Lie on your back with a dumbbell in each hand and press ( raise ) the weights straight up and lower them again. Try to let your elbows go down so far as they nicely can on either side. This works the pectorals, the enormous muscles of the chest, the triceps, and the front of the deltoids.
NOTE TO THE ladies : This does not increase breast size. However, it DOES increase the dimensions of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, routine exercise does away with excess fat round the breast, permitting it to appear to'stand out' more. Improved fitness and health due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.
Bend over and rest the hand without the weight against a support, for example a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Once you have finished one set with one hand, switch off and do the same with the other hand.
5. Squat/Deadlift : I really like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lumbar region a little at the same time.
- Squat : Hold both dumbbells at shoulder level. Do not go past about half way as this could cause knee damage. If you need to get serious about exercising your legs, go to a gym and use their leg press machine. Control the movement all of the way.
- Deadlift : Hold both dumbbells so they hang at your side. Squat as above. Trying not to let the dumbbells pull you forward. There will be an inclination towards a touch more forward movement than with the squat itself, and you will have to bend your back a touch more. Be careful with this and be sure that you are not bending way over and putting a gigantic strain on your back muscles as they try and straighten you back up.
6. Toe raises : Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance.
7. Crunches : Lay on your back with your hands beside your head - not behind - or crossed on your chest. Bring your feet up towards your bum, and put them ( the feet - stop giggling ) flat on the floor. At the beginning of each rep, flatten the lumbar region against the floor and curl the upper body upwards in one smooth movement. At the apex of each curl, quickly attempt to raise the body a touch more. Lower the body back down. Crunches, or curl-ups as they are often called, work the rectus abdominis ( abdominal muscles ) .
If you need to go further in these areas, you will need a lot more guidance than is available here.
However, at present, this free weight lifting workout plan will get you started.
If you're also on the lookout for ways to increase your speed and agility, look no further. There's a great guide on how to try this, and an equally awe-inspiring review for it. You can take a look at the review here ( it has got a link to the guide ) .
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