woman

Weightlifting

Keys to an effective workout:

  • Work each set to failure while maintaining perfect form
  • Maintain perfect form throughout the set
  • Work all muscle groups equally – don’t neglect the legs (men) or upper body (women)
  • Give your muscles recovery time – work a group of muscles once to twice per week
  • Change exercises every month or two
  • For larger gains, perform more sets
  • Exhale during the power stroke
  • Alternate each week between high rep & low rep workouts.
    • High rep workout for muscle growth (hypertrophy): choose a weight that you can get 8 to 20 reps
    • Low rep workout for strength: choose a weight that you can get 4 to 6 reps

Sample Workout Schedule
These exercises are selected based on effectiveness. Bodybuilding.com is a great weightlifting resource – use the Exercise Guide, select a Muscle Group, and order the list by selecting “Rating”. This will list exercises for a given muscle group in order of effectiveness.

DAY 1 – Back & Biceps
Back (Pick 2)

Bicep (Pick 2)

DAY 2 – Chest & Triceps
Chest (Pick 2)

Triceps (Pick 2)

DAY 3 – Shoulders & Legs
Shoulders (Pick 2)

Legs (Pick 2)