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Many of us don't have that kind of time: the people who get the most benefit out of a body split routine must have a high amount of dedication and devotion to their exercise program, and have a single desire: build muscle.

Many of the lifts are single joint lifts, meaning that the focus is not on calorie-burning, strength, or athleticism - but simply muscle isolation and growth.

The problem with this style of lifting is that it only works well if you can sufficiently exhaust the muscle groups, so you need to plan on spending at least an hour and a half, and up to three hours every day weightlifting in the gym.

If you simply want to get "big and cut", this is a good approach.

Strategies include back-to-back sets, pyramiding up or down in reps and/or weight, pre-fatiguing, bouncing, super-slows, negatives, and a host of other tricks from the realm of bodybuilding.

Rest periods can be as short as 10 seconds and as long as 5 minutes.

The sets can be as a high as 10 sets per exercise, and the reps fall anywhere in the range of 8-20.

With proper rest, this results in very large and defined muscles.

This style of training is very popular among the bodybuilding crowd, because it allows an individual to focus on a specific muscle group and work that muscle to complete exhaustion.

I'm going to describe four basic and popular methods of lifting, and then help you decide which one to choose, depending on your individual needs.

So how do you choose what's best for your personal goals?

Unfortunately, the number of weight training "routines" that exist in magazines and on gym walls can be intimidating and confusing, and what works best for your lean next door neighbor or marathon-running friend may not be your body's cup of tea.

Furthermore, athletes can use weighlifting to improve force potential, decrease injury potential, and cross-train with sport specificity.

In addition to the weight loss benefits, resistance training provides you with higher bone density, a more coordinated and well-functioning collection of muscles and joints, and better agility and balance.

This is primarily because you burn several more calories per day for each droplet of fat that you replace with a fiber of lean muscle.

Research has shown that a combination of weight training and cardio sheds more pounds and boosts the metabolism higher than cardio alone.

Resistance training exercise, or weightlifting, is crucial to attaining your goals.