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The higher your intensity, the more rest you will need.
Depending on your goals, once again, you should only be weightlifting one to two days per week, maximum.
The intensity should be high, depending upon your goals, while the volume, or sets should be low.
Please remember, weightlifting is anaerobic, not aerobic.
You should only be doing one to three different exercises per body part.
Use one as a warm up, and the other as an all-out "work set."
You should not be doing more than two sets of weights for each exercise.
Determine how many sets, exercises, and reps per body part you intend to perform.
What follows are some weightlifting program design tips you should consider.
Program Design - Next, you will, once again, want to sit down at a computer, or have a paper and pen ready to begin outlining your specific program.
You should also discuss your exercise program with your physician asking if there are any medical limitations.
Sometimes your doctor can locate a medical limitation you didn't even know you had.
I recommend getting a medical physical prior to engaging in an exercise program.
Consider modifying certain exercises that could possibly cause problems.
When designing your weightlifting program, determine which exercises may hinder your medically challenged areas.
Evaluate Your Medical History
This is the first crucial step in designing your weightlifting program.
A goal isn't a goal until it has been written down.
Write them down, visualize them, and repeat them daily.
What exactly do you want to accomplish, and by when?
Be specific!
Sit down with a pen and paper, and outline your weightlifting goals.
Determine Your Goals
Follow these steps, and you will be on your way towards greater muscle, greater bone strength, and even less body fat.
Designing an effective weightlifting program is as simple as following the proven steps listed below.
For bodybuilders, I recommend 8-12 reps per set.
According to your goals, you can either train for strength by doing very heavy weight and low reps, or for endurance, lower weights, more reps.
By following this proven blueprint, increasing muscle mass has never been easier.
Bodybuilders, and even casual fitness enthusiasts, should understand a simple weightlifting program blueprint prior to training.
However, what is the right way to do it?
Numerous studies point out the wonderful benefits of weightlifting.
More and more people are turning to weightlifting to preserve youth, maintain strength, and even reduce body fat.
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