Below you will find condensed weight lifting workout programs
for the overtrainined lifter, out of shape lifter, lifter seeking size, the busy lifter,
and for the beginner.
Program For The Overtrained Lifter
For the overtrained lifter- Perform body weight exercises such as dips for
50, pushups for 100 and pull-ups for 50, with as many sets as it takes for
you to hit these numbers. Also, if you don't want to use body weight
exercises just lower the reps or take the season off all together. One of
the best lifts for the overtrain lifter is perhaps a speed bench and then a
couple sets of rack lockouts and then be done! Go hard when you must with
strength, but also back off when you don't have to.
Weight Lifting Workout For The Out Of Shape Lifter
Do some sled pulling, ball throws, walk and get yourself into shape. Even
top heavy weight powerlifters will perform better when they have some level
of optimal fitness.
Workout For Size
Perform more full range of motion movements, such as military presses and
greater amounts of training volume. Just make sure you get your recovery.
Generally, the best way to put on size is to train 2 muscle groups and just
Program For Those Who Can Only Train Once Per Week
Choose a maximum effort exercise (floor press, 2,3 board presses, incline or
reverse band press). Switch them weekly. Then perform top end work, between
rack lockouts or 4 or 5 board presses. Then low end work, 3-5 sets of 8-12
of dumbbell flat, incline or floor presses. Then finish off with intense lat
Workout For The Injured Lifter
just pump your muscles up while recovering, perhaps do a speed day
(cautiously) and maybe some heavy tricep work, if it doesn't interfere with
the injury. This shall add mass and help you with your recovery process.
Weight Lifting Program For Beginners
First, pick an exercise and go to a max single or triple. Then 2 assistance
exercises for 3 sets until failure or 5 reps, switch it up, depending how
your body feels. Perform this early on and once you discover what works/
doesn't then you can increase the volume or whatever you find that your body
responds best to.
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