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Weight Lifting Program


"Keep in mind that you shouldn’t try to have a weight lifting program centered around looking like someone else."



Weight Lifting Program
by Patrick Austin

Mr. Austin is a freelance writer who covers sports and health for a number of web sites including,, and He currently also covers entertainment and sports for Vainquer magazine.

Developing Your Own Weight Lifting Program

If you’re serious about changing your body and increasing your muscle definition, you need to devise a sound weight lifting program. You shouldn’t walk into a gym and start working out haphazardly.

A weight lifting program will set up requirements and attainable goals for your workouts. A program will help you get more accomplished since you will be organized and have a destination in mind. That destination is a lean, muscular body.

While creating your weight lifting program, remember to set realistic goals. You shouldn’t tell yourself your going to add twenty pounds of muscle in a month. Things like that don’t happen (unless you take steroids, which I don’t recommend). A realistic goal would be to add a pound of muscle a month while reducing your body fat percentage.

You also need to keep in mind that you shouldn’t try to have a weight lifting program centered around looking like someone else. What I mean is, you shouldn’t say you want to look like Vin Diesel or Sylvester Stallone. Your body is unique and trying to look like someone else will ultimately lead to failure.

Here are some basic guidelines you should use while developing your weight lifting program:

  • Don’t over-train. This means you shouldn’t lift weights seven days a week. Your body needs time to rest. Furthermore, your muscles actually grow when their resting, not when they’re being worked out.
  • Work certain parts of your body out. For example, on Monday you should workout your biceps, triceps, and shoulders. Then on Wednesday, workout your back and chest. Dividing certain muscle groups into different workout days will allow you to focus on those muscles to achieve optimal gains.
  • Do at least three sets with ten repetitions in each set. This is pretty much the standard. As your weight lifting program progresses, you can do more. But remember to take it slow.
  • Keep a positive mental attitude. I’ve said this before and I’ll say it again, building muscle is hard to do. It’s even more difficult than losing weight. Don’t get discouraged if you don’t see major gains in the first month. Time and patience will lead to ultimate success.
  • Change your diet. This is crucial if you want to see real definition in your muscles. Reducing body fat is the only way you’ll see those bulging biceps and six pack abs. If you keep eating fatty foods, you can work out until your arms fall off but you will never see the definition you want.

If you’d like more information about developing a weight lifting program, check out these sites…

Natural weight lifting program

Weight lifting guide

Weight lifting software

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