Basic Program Design for Weight Lifting Workouts Will Include Freeweights
Building a basic, complete and yet short program (45 minutes maximum) is possible by working muscles simultaneously. We can accomplish this my focusing on what are called “multi-joint” exercises. This means that atleast two joints are moving during the exercise movement. For example a bicep curl only moves one joint (the elbow) whereas an overhead press (commonly called Military Press) involves both your elbows and your shoulders. This distinction is important because execises that require motion in more than one joint, necessitate movement in multiple muscle groups. Using the same example, a bicep curl only works the bicep. Whereas a standing military press will work work your chest, your shoulders, and even your back, core and legs as they “root” you to the ground. That’s alot of muscles and that is exactly why you won’t need to stay in the gym long.
In our daily lives, our bodies work as a unit so why shouldn’t we train it that way in the weight room? To achieve this we need to understand that our body movements can be broken down into 3 very general patterns: we can push things with our arms, pull things with our arms and push things with our legs. We can also rotate as a 4th, but that is a bit more advanced and we’ll deal with it later. So we have “push”, “pull” and “leg”.
Pushing Exercises
“Pushing” exercises work the chest, shoulder and tricep muscles. The most common exercise seems to be the bench press in all its flat, inclined and declined variations. You’ve probably seen groups of men monopolizing the benches with lots of plates on the bar and lots of grunting. For men, the bench is often standard measure of strength. If you can squeeze in somewhere, great. If not, my favorite pushing exercise doesn’t need a bench at all. I mentioned it before, but the standing Military press is tops in my book. By standing (and not laying on your back) you engage pretty much your entire body as one unit.
Pulling Exercises
There should be a “pulling” exercise for the musculature in the back. The queen of all pulling exercises is the pullup. But this is extremely difficult for most women. I only just recently completed my first one ever and I have been training for a while. If your gym has an assisted pullup machine (sometimes called a Gravitron) that would be a good substitute. It allows you to pull up only a portion of your weight. Rubber strength bands could also be used. Some other pulling exercises might include wide pull downs, low pulls, tight pulls, one armed rows, bent over rows, t-bar rows, etc. All these exercises work the latissimus dorsi muscles on your back, other smaller muscles on the back, your grip and your biceps.
Leg Exercises
Some form of the squat motion should be included in each total body workout program. Squat variations include: back squats, front squats, dumbbell squats, lunges, leg press, step ups, side step ups, hack squats and dead lift. All of these variations will work your glutes, hamstrings and quads.. which are the biggest muscles in your body. In the strength world, Squats VS Deadlifts is a common subject of debate about which is better. Each exercise has some pretty passionate supporters. Both are great for getting your legs into shape. I am a fan of the deadlift, myself, as I think it is easier to learn and is probably safer for beginners to hold the weight in their hands than a back squat where the weight is supported on the shoulders. But when I want to really blast my legs I get under a bar and squat.
By focusing on these compound movements, you will not need to extend out beyond about 30-45 minutes to get a good, solid and complete daily strength workout. If you are looking for some pre-designed workouts, you should check out my review of Turbulence Training.
Weight Lifting Workouts- Basic Program Design
Basic Program Design for Weight Lifting Workouts Will Include Freeweights
Building a basic, complete and yet short program (45 minutes maximum) is possible by working muscles simultaneously. We can accomplish this my focusing on what are called “multi-joint” exercises. This means that atleast two joints are moving during the exercise movement. For example a bicep curl only moves one joint (the elbow) whereas an overhead press (commonly called Military Press) involves both your elbows and your shoulders. This distinction is important because execises that require motion in more than one joint, necessitate movement in multiple muscle groups. Using the same example, a bicep curl only works the bicep. Whereas a standing military press will work work your chest, your shoulders, and even your back, core and legs as they “root” you to the ground. That’s alot of muscles and that is exactly why you won’t need to stay in the gym long.
In our daily lives, our bodies work as a unit so why shouldn’t we train it that way in the weight room? To achieve this we need to understand that our body movements can be broken down into 3 very general patterns: we can push things with our arms, pull things with our arms and push things with our legs. We can also rotate as a 4th, but that is a bit more advanced and we’ll deal with it later. So we have “push”, “pull” and “leg”.
Pushing Exercises
“Pushing” exercises work the chest, shoulder and tricep muscles. The most common exercise seems to be the bench press in all its flat, inclined and declined variations. You’ve probably seen groups of men monopolizing the benches with lots of plates on the bar and lots of grunting. For men, the bench is often standard measure of strength. If you can squeeze in somewhere, great. If not, my favorite pushing exercise doesn’t need a bench at all. I mentioned it before, but the standing Military press is tops in my book. By standing (and not laying on your back) you engage pretty much your entire body as one unit.
Pulling Exercises
There should be a “pulling” exercise for the musculature in the back. The queen of all pulling exercises is the pullup. But this is extremely difficult for most women. I only just recently completed my first one ever and I have been training for a while. If your gym has an assisted pullup machine (sometimes called a Gravitron) that would be a good substitute. It allows you to pull up only a portion of your weight. Rubber strength bands could also be used. Some other pulling exercises might include wide pull downs, low pulls, tight pulls, one armed rows, bent over rows, t-bar rows, etc. All these exercises work the latissimus dorsi muscles on your back, other smaller muscles on the back, your grip and your biceps.
Leg Exercises
Some form of the squat motion should be included in each total body workout program. Squat variations include: back squats, front squats, dumbbell squats, lunges, leg press, step ups, side step ups, hack squats and dead lift. All of these variations will work your glutes, hamstrings and quads.. which are the biggest muscles in your body. In the strength world, Squats VS Deadlifts is a common subject of debate about which is better. Each exercise has some pretty passionate supporters. Both are great for getting your legs into shape. I am a fan of the deadlift, myself, as I think it is easier to learn and is probably safer for beginners to hold the weight in their hands than a back squat where the weight is supported on the shoulders. But when I want to really blast my legs I get under a bar and squat.
By focusing on these compound movements, you will not need to extend out beyond about 30-45 minutes to get a good, solid and complete daily strength workout. If you are looking for some pre-designed workouts, you should check out my review of Turbulence Training.