Barnett Fitness

Weight Lifting Routines

Weight Lifting Routines

Weight Lifting Routines | Strength Training | Tips for Size and Strength

Weight lifting routines and strength training techniques. Build an athletic body with our functional training program. Learn new weight lifting principles and techniques.

Are your goals realistic? If you want to have a body like Arnold you have to have similar genetics, train as he did, approach nutrition as he did, and have an intense work ethic. His desire to achieve made him unique. If you want to look like Dwight Howard, you would need similar genetics, play basketball, hire a sports fitness trainer, and follow a strict nutrition program. If you want to develop an athletic body, first determine the sports or activities you will be doing. Your goals need to be realistic and achievable. However, the following list ultimately determines your results:

  • Genetics
  • Training
  • Nutrition
  • Enhancement Drugs
  • Commitment and Effort

Good news, you can develop a great body that is athletic and functional with our training tips. What do I mean by functional? Let’s start with an outline of several common training methods.

Bodybuilding

The goal of bodybuilding is intensive muscle hypertrophy. Muscle hypertrophy is an increase in the size of muscle cells. However, your body may or may not be functional for your objectives. Most bodybuilders make poor dancers. Most bodybuilders make poor basketball players – except centers. You get the point. Don’t waste your time perusing a body type that is not consistent with your goals.

Strength Training

Most of us can increase our strength and not compromise our goals. You can increase your relative body strength and be a basketball player. You can develop a strong functional and healthy body with “strength training” as your goal. But, can this objective or goal be refined? Absolutely, and most assuredly recommended!

If you just want to look good, focus on general health and fitness. Be realistic. Most of us just want to look good and be strong. If this is you, your goal might be to “develop a strong and ripped body”. Sounds good and is good! In addition, this body type is functional. You will be able to do most activities and sports with greater success than the vast majority of people.

Functional Training

Functional training attempts to adapt or develop exercises, which allow individuals to perform the activities of daily life more easily and without injuries. [1] I’d also add that functional training for sports targets improving all physiological aspects of the sport. A functional exercise program should include a number of different elements, which should be adapted to an individuals needs or goals:

    • Functional Tasks – Based upon common and everyday activities.
    • Individualized – The program must be specific to the goals of an individual.
    • Integrated Training – Training should include a variety of exercises that work on flexibility, balance, strength and power.
    • Progressive Training – Steadily increasing the difficulty or resistance of the exercise.
    • Periodized Schedule – Distributed practice and variation of exercises with a specific time line to achieve a goal.
    • Context-Specific – Exercise performed in a way that closely approximates the objective. For example, functional training for a golf swing should use all or most of the muscles incorporated in the swing, and ideally incorporate the golf swing itself.

Training Tips

Neutral Body Position and Stable Core

With exercise and especially with weight lifting, start your movement in a neutral spine position and then activate your core for stability. Then progress through the range of movement in a neutral position and with balance and coordination. More Info

Muscle Confusion – Exercise Induced Adaptation

Exercise induced adaptation is the unique ability of the human body to adapt or adjust its functional capacity to meet desired needs. This is the root of all conditioning. However, how can the adaptation process be maximized? One of the ways is to change your routines on a regular basis (muscle confusion). As an example, a very successful systematic model is to split conditioning into three different routine blocks: stabilization, strength and power. This progression facilitates optimum levels of physiologic, physical and performance adaptations. A simplistic approach to adaptation is simply to change your routines, exercises, splits, set, reps, tempo, and rest intervals. Changing only one of these exercise elements will cause an adaptation response, but changing more elements is optimal.

Integrated program

This is a concept that incorporates many forms of exercise into one progressive system. This includes flexibility (including Yoga), cardiorespiratory conditioning, core work, balance work, reactive work, speed, quickness, agility and strength training. The goal of integrated exercising is to achieve optimal strength, stability, balance and performance. No single form of exercise can achieve these goals.

As an example, almost all of the new programs have resistance conditioning days that alternate with a day of Yoga. They can also include aerobic days with programs such as Kenpo. So a typical sequence might be as follows:

    • Day 1: Upper Body Free Weight Workout
    • Day 2: Yoga 60 minute Routine
    • Day 3: Lower Body Home Workout
    • Day 4: Rest or Active Recovery
    • Day 5: Plyometric Conditioning
    • Day 6: Upper Body Home Workout

Proprioception and Proprioceptive enriched environment

Proprioception is the cumulative sensory input to the central nervous system from body receptors that sense body position and movement, and a proprioceptive enriched environment is an unstable but controllable exercise that causes the body to incorporate balance and stabilization mechanisms. These exercises introduce more challenge to balance and stabilization systems of the body, versus simply increasing the load or resistance. Additionally, by using proprioception techniques the core is greatly strengthened and the body becomes much more efficient athletically.

Post Activation Potentiation

PAP includes heavy loading before an explosive movement and results in a high degree of central nervous system stimulation. It combines high load strength movements with biomechanically similar plyometric or ballistic movements. As an example, you could do heavy dumbbell squats followed immediately by jump squats, or a heavy bench press followed immediately by plyometric pushups. Additionally, isometric and stability exercises are sometimes added after the explosive movement. This form of conditioning will give athletes many advantages over old school forms of conditioning. P90X2 is a leader in Post Activation Potentiation Strength Training Workouts.

Bodybuilding Techniques and Principles

Bodybuilding is a form of body modification that involves intensive muscle hypertrophy. Muscle hypertrophy is an increase in the size of muscle cells. There are many new methods, but there are also the time-tested methods that have been used very successfully over time. The following are the basic principles of our exercise routines.

Strength and Power Principles

Strength training is exercising with the objective of increasing physical strength. There are two kinds of strength. Relative strength is building maximal force without increasing body-weight. Absolute Strength is the maximum force you can exert irrespective of body size or muscle size. Absolute strength is about becoming strong regardless of body-weight.

There are many benefits to Strength conditioning. The stronger you become the more muscles you will have. Strength conditioning is not bodybuilding however; building muscle is a by-product of strength conditioning and not necessarily its objective. Secondly, strength conditioning burns calories and keeps your metabolic rate high and lastly, it can sometimes help prevent conditions such as heart disease, diabetes, osteoporosis and arthritis.

There are several methods to building strength and include:

    • Stress and Adaptation: Strength training stresses your body and your body adapts by getting stronger and building muscle.
    • Progressive Resistance: As your body adapts and you will need to increase the resistance systematically to avoid plateaus. Schedule weight increases using a Periodization Schedule.
    • Intensity: To make gains in strength use approximately 80% – 100% of your One Rep Max (1RM).
    • Speed or Explosive Movements: The faster and quicker you move, the more fast twitch muscle fibers are recruited.
    • PAP: Post Activation Potentiation: PAP includes heavy loading before an explosive movement.

There are also several types of Strength Training:

    • Weightlifting: Using Barbells and Dumbbells is the easiest way to build strength. Start light and focus on progressive resistance. Examples of weightlifting exercises are the Squat, Bench Press, and Deadlift.
    • Body-weight Exercises: You use your own body-weight as resistance such as with Pull-ups, Chin-ups, Dips, and Push-ups.
    • Machines: They balance the weight and control the movement. Machines can make exercises easier and safer than free weights. However, machines generally are not as effective as free weight dumbbell or barbell training.

 Weight training Example

Split

    • 2-On, 1-Off Split
    • Day 1, Day 2, Off, Day 1, Day 2, Off, Day 1 (continue the sequence into the next week)
    • (Training 5 Days a Week)

Muscle Groups Trained

  • Day One
      • Chest, Back and Shoulders
      • Alternate Weekly — Shoulders, Back and Chest
  • Day Two
        • Arms, Legs and Abs/Core
        • Alternate Weekly — Legs, Arms and Abs/Core

Sets & Reps, Weight Selection, Tempo, and Rest Interval

  • Week 1
      • 3 X 8
      • Number of Exercises: 2 or 3 Exercises per muscle group
      • Weight Selection: 70% of 1RM or Normal Weight
      • Tempo: (Normal) Down 2, Pause 1, Up 1
      • Rest Interval: 90 seconds between sets
  • Week 2
      • 5 X 5
      • Number of Exercises: 1 Exercise per muscle group
      • Weight Selection: 80% of 1RM or Heavy Weight
      • Tempo: (Explosive) Down 1, No Pause, Explode Up 1
      • Rest Interval: 1 minute between sets
  • Week 3
      • 2 X 15-20
      • Number of Exercises: 3 Exercises per muscle group
      • Weight Selection: 60% of 1RM or Light
      • Tempo: (Super Slow) Down 3, Pause 1, Up 2
      • Rest Interval: 30 seconds between sets
      • Note: This is the hardest workout! Feel the burn

Free  Routines — Open Google Reader Below

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