Weight Lifting Schedule

Weight lifting is one of the most popular as well as effective ways to gain muscle growth and development. If coupled up with a good diet and sufficient rest, it can do miracles to you, as you will start to feel more muscular and strong. But, when is this all possible? And what do I mean by regular and proper? Well, find out...

A regular and a proper weight lifting schedule refers to performing your workouts daily, or following whatever your time table is. 'Proper' refers to preparing a weight lifting schedule that will focus on all the muscle groups in your body within your workout days. My emphasis on a proper workout is because, I have come across many people in the past, who used to concentrate only on a single group of muscle, like for instance, their biceps and overlook everything else. However, this should not be the case with you. If you really wish to reap the benefits of weight lifting, you've got to do even justice to all your body parts.

So now, let us explore some of the aspects associated with a weight lifting schedule further in this article. Read on..

Importance of a Weight Lifting Schedule

Preparing and following a weight lifting schedule is important as you can be benefited in many ways through it.

• Direction: With a well planned weight lifting schedule, you get a direction to your workout and you can further plan and achieve your health goals.
• Monitoring: A fixed time table for weight lifting, helps you in setting and determining a steady speed of your training, helps you to meet the time limits and also guides you in monitoring your performance and development.
• Learning: An initial weight lifting schedule does not allow you to start off with heavy exercises on the very first day, rather it insists on learning exercising techniques in the initial period.

Tips for Safe Weight Lifting

Weight lifting should not be treated casually but should be done carefully. Carelessness while lifting weights and balancing them can result into muscle pain.

• Make sure that you sufficiently warm up your body before going to lift heavy weights. Warming up frees your muscles and gets them ready for the workout.
• Do not stop breathing while exercising. Let inhaling and exhaling continue in their natural rhythm.
• Remember, slow and steady wins the race! Therefore for best results avoid hurrying while performing the workout. Concentrate on what you are doing.
• Avoid lifting heavy weights all by yourself until you gain confidence to do it. Always have your trainer besides you to guide and provide support while exercising.

Schedule for Weight Lifting

Overall muscle building should be your focus, therefore your weight lifting schedule must be properly planned. If you can do it yourself you can go ahead with it, but if you are not sure, prefer to seek guidance from a physical trainer. He will make sure that the purpose of overall muscle growth and development is served.

However, if you still prefer to do it on your own, consider reading the following schedule, this will help you in getting an idea of how to plan a weight lifting schedule.

Day 1: Warm up, followed by a workout for bicep and triceps exercises. For quick muscle gain on your biceps you can do exercises such as preacher curls, dumbbell curls, incline curls, bicep concentration curls and hammer curls. For triceps, the best exercises are triceps presses and triceps push ups.

Day 2: Warm up, followed by a workout for chest and shoulders. To build your chest muscles, exercises such as bench press, dumbbell press, incline press and push ups are effective and commonly followed. For the shoulder muscles, exercises such as shoulder press, side lateral raises, reverse pec dec flyes and front lateral raises can be done.

Day 3: Warm up, followed by a workout for leg muscles and back. In order to build your thigh and calf muscles, exercises such as hack squats (machine or dumbbell both can be done), and calf raises are useful. For back exercises you can do straight arm pull-downs, T-bar rows or lateral/side pulls on the pulley machine.

You can also include abs exercises in one of these days (twice a week). For abs, reverse crunches, crunches, leg raises and decline bench sit ups are effective.

For the rest three days you can follow the same workout. Remember to take a day's rest from the exercises, as rest also is necessary for muscle development. For all the above mentioned exercises 3-4 sets with 10-12 repetitions are sufficient and also will help you to complete your workout in the given time.

Hopefully after reading this article, you must have understood the basics of the weight lifting schedule, how to do it safely and also got an idea of a proper muscle building routine. Follow your weight lifting schedule sincerely and see your body developing those large and well chiseled muscles. All the Best!