Weight Lifting Schedule
A weight lifting schedule is important in allowing a weight lifter to plan there training and get the best possible results from it. The schedule for a beginner should start initially with fat burning and strength gaining exercises before moving onto muscle building through using heavy weights.
The weight lifting schedule is a plan for the successful achievement of your weight lifting goals whatever they maybe. It should consist of a series of small achievable goals and a weight lifting regime designed to help you reach each of them in turn. Your regime should be realistic and allow plenty of time for rest as overworking and tiredness can cause injury.
Weight lifting should be carefully planned so that each muscle group has plenty of rest. A suitable schedule might be, back and bicep exercises on Monday, legs and shoulders on Wednesday and chest and triceps on Friday.
A plan that is realistic, concrete and well thought out has the best chance of success, but even the best schedule will fail without the determination, enthusiasm and patience of the weight lifter. Weight lifting is a unique and challenging sport requiring technique, strength and balance in order to lift heavy weight straight from the floor and hold them above the head for a sustained period. Thought this is only one (and once of the more advanced) of many weight lifting exercises.
It is better to start out with a weight that is easily manageable up to 10 – 12 repetitions (lifts). For the first part of a work out, after warming up, start with the smallest weight before moving onto the proper work out. Starting small allows you to grasp the technique and build up strength before tackling heavier weights. Tackling heavy weight without a build up, practice and training would undoubtedly cause injury.
A spotter who can help you out if you get into trouble while lifting heavy weights is essential, they can usually also give advice on technique and see where you might be going wrong. Don’t be over ambitious and try weights that are too heavy before you are sure you are ready. Certainly never lift heavy weights without a spotter as you are likely to injure yourself and it could even be serious enough to be the end of your weight lifting. Putting back weights you can’t manage until you can easily manage many repetitions with the next lowest weight is very wise. Be patient and you will gradually build up your number of reps each over a number of sessions until you reach your goal.