Weight Lifting Program
by Patrick Austin
Austin is a freelance writer who covers sports and health
for a number of web sites including RealGM.com, Hoopsworld.com,
and Fanstop.com. He currently also covers entertainment and
sports for Vainquer magazine.
Developing Your Own Weight Lifting Program
If youre serious about changing your body and increasing
your muscle definition, you need to devise a sound weight lifting
program. You shouldnt walk into a gym and start working
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 shouldnt tell yourself your going to add twenty
pounds of muscle in a month. Things like that dont happen
(unless you take steroids, which I dont 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 shouldnt try to
have a weight lifting program centered around looking like someone
else. What I mean is, you shouldnt 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:
- Dont over-train. This means you shouldnt lift
weights seven days a week. Your body needs time to rest. Furthermore,
your muscles actually grow when their resting, not when theyre
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. Ive said this before
and Ill say it again, building muscle is hard to do. Its
even more difficult than losing weight. Dont get discouraged
if you dont 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
youll 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 youd like more information about developing a weight
lifting program, check out these sites
weight lifting program