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A group of my co-workers and I were
discussing weightlifting training sessions the other day. One of the
guys, Larry, offered his weightlifting workout schedule.
Larry likes to make his workout go fast and he feels he gets an aerobic workout
with his strength training. Larry starts a clock after each set and after one
minute he starts on the next set. This methodology allows him to get through
his weight training quickly. He can be finished in about 45 minutes with each
workout.
We all use weight training programs that we have read in books or seen on TV or
that we learned at the gym from fellow weightlifters. And whether we are trying
to bulk up, be lean and mean or just keep in shape we utilize workouts that we
like and we feel help us. Larry's workouts come from books that he read showing
Arnold Schwartzenegger's methods. I will share Larry's weight training workouts
later in this article.
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What do you do to bulk up? Do you
lift massive weights with few repetitions, trying to build the largest mass you
can? Do you do many repetitions with lighter weights? Are you consistent with
your weightlifting routine? Do you go to the gym and lift with friends, or have
you set up your home environment with the perfect weights for your workouts?
Weightlift to Build Mass
My friend, Brad, goes to the gym and lifts with others. They are working on
mass. Brad has huge legs and eats right to develop muscle mass. Larry has the
perfect gym at home. He doesn't do many repetitions, but he does keep his
workout fast. Larry doesn't eat perfectly and he even brews beer at home, that
he drinks regularly. They are both doing the routines that work for their goals
and lifestyle desires.
And I think that is what each of us have to do. We have to be willing to find a
weightlifting workout that fits within our schedules and fitness needs. The
more weightlifters I speak with, the huge variance I see in their level of
fitness, their muscle mass and their training methodologies. What works right
for you? Are you looking for the huge muscles? Just trying to keep in shape and
keep the weight off?
My wife goes to the gym and takes a spinning class a couple of times a week.
She also knows how important it is to weightlift. When we lift heavy weights,
we strengthen our muscles and also keep our bones strong. Once people reach
their fifties, they need to keep aerobically fit, stretch regularly and do
something to keep their muscles and bones strong.
As you read the following workout, be sure to remember to rest after each set
or superset. Larry rests for exactly one minute. He also does a fast
aerobically challenging workout getting his pulse up to 150 BPM. If you want to
build mass then use heavier weights, less repetitions and rest for up to 3
minutes between sets. As you decrease reps you can increase weight.
Here is Larry's weight training workout:
| Workout Day One |
| Superset |
Bench Press |
15 reps |
10 reps |
8 reps |
8 reps |
| Wide Grip Chins |
10 reps |
10 reps |
10 reps |
10 reps |
| Superset |
Incline Dumbbell Press |
10 reps |
8 reps |
8 reps |
8 reps |
| Close Grip Chins |
10 reps |
10 reps |
10 reps |
10 reps |
| Superset |
Parallel Bar Dips |
12 reps |
10 reps |
8 reps |
8 reps |
| Seat / Bent Rows |
10 reps |
10 reps |
10 reps |
10 reps |
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| Workout Day Two |
| Thighs |
Squats |
15 reps |
10 reps |
8 reps |
8 reps |
| Leg Press |
10 reps |
8 reps |
8 reps |
6 reps |
| Hack Squats |
15 reps |
10 reps |
8 reps |
8 reps |
| Hams |
Leg Curl |
10 reps |
8 reps |
8 reps |
8 reps |
| Standing Calf Raise |
Calves |
10 reps |
10 reps |
10 reps |
10 reps |
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| Workout Day Three |
| Shoulders |
| Superset |
Barbell Press (Behind) |
15 reps |
10 reps |
8 reps |
8 reps |
| Dumbbell Laterals |
8 reps |
8 reps |
8 reps |
8 reps |
| Superset |
Barbell Press (Front) |
8 reps |
8 reps |
8 reps |
8 reps |
| Bent Over Dumbbell Laterals |
8 reps |
8 reps |
8 reps |
8 reps |
| Arms |
| Superset |
Barbell Curls |
15 reps |
10 reps |
8 reps |
8 reps |
| Narrow Dips |
12 reps |
12 reps |
12 reps |
12 reps |
| Superset |
Alternate Dumbbell Curls |
8 reps |
8 reps |
8 reps |
8 reps |
| Triceps Cable Pushdowns |
8 reps |
8 reps |
8 reps |
8 reps |
Remember, this is what works for Larry. It may not work for you. You have to
look at your level of fitness and health and fitness goals and find a
weightlifting routine that meets your needs. If everybody had to follow my
routine then people would be bored or would get injured. Everybody is a little
bit different.
I hope this article was informative and will help you as you formulate your
fitness needs. Weightlifting is an excellent way to keep you fit and
strong. You only get one body in life, use it wisely.
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