A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
Make compound exercises your STAPLE exercises. However I temporarily HARP on two very important exercises to include:
Note: (upper means upper body, lower means lower body)
The DeadLift (upper and lower) and Squat (lower)--------Include these in your routine--even when deficit dieting......they WILL be your buddies.......I PROMISE.......you may cry, you may ball your eyes out, vomit, and scream........and it may not feel like they are your buddies........but they ARE........DO THEM!.........You will be rewarded........TEN thousand more times.......then you cried......I promise.
Other choices include:
Flat and incline bench press (upper), Military press (upper), Lunges (more lower), French Press (Skull cusher, upper), barbell curl (upper, I do not share the opinion, that barbell curls are a useless exercise), bent over row (upper), and you can also choose: Dips and chins/pullups.
The torso or abs: (the deads and squats--indirectly--but POWERFULLY effect this area)
Types of excercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the begining I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.
Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.
But remember, doing these exercises isnt the the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
Weight progression EXAMPLE:
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Best wishes,
Chillen
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
Make compound exercises your STAPLE exercises. However I temporarily HARP on two very important exercises to include:
Note: (upper means upper body, lower means lower body)
The DeadLift (upper and lower) and Squat (lower)--------Include these in your routine--even when deficit dieting......they WILL be your buddies.......I PROMISE.......you may cry, you may ball your eyes out, vomit, and scream........and it may not feel like they are your buddies........but they ARE........DO THEM!.........You will be rewarded........TEN thousand more times.......then you cried......I promise.
The deadlift and Squat will be the KINGS to being the mass you seek.
Other choices include:
Flat and incline bench press (upper), Military press (upper), Lunges (more lower), French Press (Skull cusher, upper), barbell curl (upper, I do not share the opinion, that barbell curls are a useless exercise), bent over row (upper), and you can also choose: Dips and chins/pullups.
The torso or abs: (the deads and squats--indirectly--but POWERFULLY effect this area)
Types of excercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the begining I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.
Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.
But remember, doing these exercises isnt the the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
Weight progression EXAMPLE:
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Best wishes,
Chillen
