Weight Lifting Program Chart
Weight lifting has been an important way for people to compete testing strength endurance and manhood for thousands of years. Today it is a recognized sport with specific rules and a way to keep the body in shape as part of an exercise regime.
A weight lifting program chart helps you to work out a regular training plan. At the beginning this will concentrate on burning fat and gaining strength then gradually building muscle and muscle tone. This is achieved through very gradually increasing the amount of weight that you lift. This plan will require considerable dedication to deliver results.
The plan should allow plenty of time for rest, with exercise sessions spread out over the week. Dividing up the week into 3 sections with different programs, focusing on a different area of the body each section will prevent possible injury due to overworking one particular set of muscles and allowing you to focus on several target areas at once.
Most common weight lifting programs start by concentrating on the chest, shoulder and triceps. Sticking to your program is vital to ensure that you gain the most benefit, exercising the wrong muscles at the wrong time can lead to injury as thy have either not rested enough or are exercised too infrequently to have much of a positive effect.
Professionals often take a days rest in-between exercise sessions and so work out on alternate days. Alternating the muscle groups you work out each session is another way of giving muscles a rest that is commonly used. Warming up is an essential way of making sure your muscles are prepared for weight lifting and prevent injury. Every session should start with a 15 – 25 minute warm up, which should include thoroughly stretching all of the muscles you will be using.
Despite the necessary frequent breaks following a program is the fastest and most efficient way to benefit from weight lifting. Weight lifting is not something to do by yourself, especially for beginners, it requires technique as well as strength. A training partner or coach will be able to teach you technique and may be able to help you with a tailored program to follow.
For new starters it is best to start small with a weight you can easily lift 10-12 times. One you have completely mastered the technique and built up strength you can move on to larger weights. Be honest with yourself as a weight which is to heavy could cause injury and won’t have any beneficial effect as you will not be able to lift it often enough to successfully work out your muscles.