Weight Training Programs

There are tons of weight training programs out there, and sure enough, they all tell you something different. Some stress high repetition and moderate weights while others stress fewer reps and heavier loads. Others have you training your entire body in one session, several times a week and others focus on different areas on separate days. None of these weight training programs are wrong, and in fact, any kind of program you can get yourself on will improve your physique and improve your lifestyle.

As with all weight training programs, it's essential to increase your protein consumption. Skipping out on eating properly can damage your gains by 50% or more. Your goal is to build muscle mass, and to do that properly your body needs to utilize a great deal of protein. You should plan on eating between .8 and 1.2 grams of protein per pound of body weight.

So if you weigh 180 pounds, aim to get that much protein each and every day. This may sound hard to pull off, but by throwing in a protein shake once a deal and eating lean protein with all of your meals and snacks, you can easily achieve the total. Also do not forget to properly hydrate and drink plenty of water, which is also key in muscle building and metabolic processes.

This particular program is designed to increase muscle mass and strength. Please follow these main guidelines when participating in this weight training program.

• Unless otherwise noted, you'll be using heavier weights which you can only comfortably handle for 4-6 repetitions.

• You'll be separating your body into different areas for different days. There are four different workouts which means four workouts a week, plus any additional cardio work you may perform.

• For each exercise perform between 3-5 sets, depending on your preferences  for warming up and cooling down. When you can perform a particular movement with 6 or more reps for every set, then increase the weight by about 5% or 10%.

Monday – Legs

Your legs are your biggest muscle groups, but are also the most commonly ignored. Begin the workout by doing squats, making sure to maintain proper form and  controlling the weight all the way down. You always want to start with compound, intense movements such as squats first while you are fresh. Follow up the squats with either lunges or seated leg extensions and then finish with leg curls and calf raises for a complete leg workout.

Tuesday – Arms

During your arms day you are focusing on biceps, triceps and forearms. Start by performing barbell curls and alternate during different weeks what type of curls you perform. For example, one week perform the barbell curls and then next week perform hammer curls or seated curls. Finish your biceps workout with a set or two of light weight, high repetition, concentration curls to really burn them out.

Next move to triceps, which are the muscles that really add size to your arms. My favorite triceps muscle builder is the triceps press, done with a dumbbell behind your head.

To read on see, Weight Training Workouts (page 2).

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