Weight Training Routines

There are a lot of different and varying routines and the one you should follow depends on what your ultimate goal is. Our focus on this site revolves on natural weight training methods and techniques so the routines we recommend are for the average person looking to add a healthy amount of muscle mass that will help them to reach an ideal bodyweight and optimal health. Most people do not have hours and hours to spend at the gym so the shorter and more effective a workout is the better the chances are that you will be able to stick with it and see real results long term. Here is a routine that can work well for both men and women either using equipment at a gym or a home gym of their own:

Warm up:

- Treadmill or bike for 15 minutes at a medium pace

Upper body exercises:

- Bench press
- Set 1 - use 50% of maximum repetition weight for 8 slow repetitions
- Set 2 - use maximum weight for 6 to 7 repetitions
- Set 3 - cool down - use 50% of maximum repetition weight for 8 slow repetitions

- Shoulder press
- Repeat steps 1-3 from bench press above

- Bicep curl
- Repeat steps 1-3 from bench press above

- Crunches with weight
- Repeat steps 1-3 from bench press above

Lower body exercises:

- Leg press
- Repeat steps 1-3 from bench press above

- Hamstring curl
- Repeat steps 1-3 from bench press above

The above strength training routine need not take more than 30 minutes to an hour maximum but can give you good results when performed one to three times a week. If you find yourself getting fatigued or you find that you are having a hard time increasing the amount of weight for your heavy set then consider taking a week or two off completely from training and give your muscles a chance to recover and rebuild. You might be surprised how much more weight you can lift if you take proper rest and do not allow yourself to get over trained.

Disclaimer: The information on this site is intended for information purposes only and is not meant to be provided as medical advice. Please seek the advice of a qualified medical professional before taking on any new program.