Weight Training Programs Mini-Guide

Confused about Weight Training Programs and which one is right for you?

This page will help eliminate any questions and doubts you may have on how to build and tailor the perfect weight training routines.

Click on a Training Routine for more information...

Upper Body	Lower Body	Cardio & Core
Chest Shoulders Back Biceps Triceps Forearms Trapezius	Legs Thighs Calves	Abs Cardio Stretching

The truth is you won't find the perfect weight lifting programs on the web, in a book, or through that expensive personal trainer at your local gym. You're probably saying, "Sam, how can you say such a thing. All of these "Gurus and Experts" are highly qualified and done much research on weight training programs."

Don't get me wrong...I'm not discrediting the work they do, or the expertise they have acquired. As a matter of fact, I highly depend on the experts for current and up-to-date information. What I'm saying is that you'll find the perfect Weight Training Program within yourself. "You" need to find it within yourself. Arm yourself with as much information about proper weight training, and get in the gym, and try out those techniques until you find what works for you. Everyones body is different...so not all weight training programs will work on everyone.

Your goal is to block out all the Health Expert noise that may be bombarding you...and focus on educating yourself as much as possible about weight training programs. Understandably, beginning muscle builders can become confused by the sheer volume of contradictory information available. Yet designing weight training programs is quite simple...once common sense is applied.

1. Identify Clear Goals
2. Assess your present state of health
3. Analyze your genetics
4. Train specifically
5. Gain useful knowledge
6. Attain maximal results from minimal exercise
7. Keep accurate records

These 7 Core Steps make up the back bone of all solid weight training programs.

The definition of a goal is...

Goal (noun) The result or achievement toward which effort is directed; aim; end.

Goals can be short term...one to three months; or long-term...one year or more. A sure way to becoming overwhelmed and failure is expecting too much way too soon. Remember, any kind of progress is just that, PROGRESS. Think, steady baby steps every day will get me to my goal.

As long as you stay steady with your weight training routines, and be patient...you will reach your muscle building programs goals.

You are unique...in that your genetic makeup, activity level, and current lifestyle vary when compared to another person. So don't become overwhelmed if someone you know reaches their goals sooner than you.

Weight lifting can kill you! Say what!? That's right...it can be down right dangerous if you're not in a state of health to perform rigorous weight training routines.

It is recommended that you talk to your physician before undertaking any king of exercise program...especially if the weight training program is high intensity when compared to YOUR OWN present state of health. So don't delay...get a complete physical examination before proceeding with any kind of muscle building program.

Genetics play a vital part in your ability to reach the goals you set in Step 1. This is what we're referring to when you hear bodybuilding experts speak of bodybuilding genetics:

a. Skeletal Structure - length, width, and circumference of bones.
b. Muscular origin and insertion (length)
c. Cross-sectional muscle diameter (width)
d. Neuromuscular innervation (governs the action potential of muscle contraction)
e. Digestion
f. Assimilation (chemical use of muscle building nutrients)

Now, how can you tie all of this "Genetics Stuff" together to your benefit.

Well, understand that you may be gifted in some areas, and not so much in others. Always strive to bring your entire body into "muscular balance". Just like a sculptor...strive for perfect balance and proportion by strengthening those weak areas. Many people commit the mistake of ignoring the weak areas, and growing only their strong areas...thus achieving a distorted and un-proportional body.

Train specific to your goals!

If you're looking to compete in a bodybuilding contest...or simply trying to achieve a bulked-up and swollen look, then train all your body segments.

On the other hand...if your training for a sport such as Lacrosse or Soccer...focus on your key muscle groups that will improve your game. In other words, your weight training program will be tailored around your specific goals.

Check out the mini-guides below for quick tips on training specific body parts...

EXPLOSIVE CHEST TRAINING TIPS

I would suggest going straight to the source. That is...your local medical library. Forget the newsstands. You'll just get a lot of noise here.

If you're a beginner...this may seem quite boring or uninteresting. Trust me...you'll save yourself lots of time and money by simply acquiring a little bit of information.

It is quite easy to over train. Logically, we may want to train harder to attain quicker results. Don't! Not only will this be wasted time...it will overtax your body, thus not letting it recover fully.

In other words, you will prevent muscle growth.

Here are six multi joint exercises, that when combined can make a good beginners routine:

a. Squat, machine squat, or leg press
b. Bench press
c. Pulldown (front or chin)
d. Military press
e. Upright row
f. Parallel-bar dip

Accurate record keeping is key to making progress towards your weight training programs goals. Always keep a close tab on things like sets and reps, start time, and finish time of each workout.

If it takes you less time to complete the same exercise...that is good, and means you are growing. If it's taking you longer...stop what your doing, and find out what your doing wrong. This is usually a signal that your wasting valuable time, and not growing like you should be.

Remember...you are a unique individual. Only you can figure out the perfect muscle building program that works for you.