5 Tips For A Solid Weight Lifting Routine

In developing an effective weight lifting routine, the first and most important step is actually making the personal commitment to stick with it and not quit after a week or two. Attention must then be directed to the number of days a week to workout, the muscle groups that will be trained in each session, and the actual exercises to be performed. A good weight gain resistance training program will hit every muscle group enough to stimulate growth while allowing plenty of recovery time in between workouts. The former is simply a matter of placing equal attention on all muscle groups of the entire body and not neglecting any area (especially the back and legs). The latter is learning the optimal amount of recovery time for each muscle group in order to avoid over training while also taking other physical activities (martial arts, dancing, sports, etc.) into consideration. Below are 5 important tips to keep in mind when developing a new weight lifting routine.

1. To avoid over training stick to 3 or 4 day a week exercise programs and have at least 1 day a week for rest and recovery with absolutely no physical activity. Perform 6-12 sets for major muscle groups (chest, back, shoulders, quads, and hamstrings) and 2-6 sets for secondary muscle groups (biceps, triceps, forearms, abs, calves).
2. Beginners must develop a total body workout rather than only training the muscle groups that are visable in a mirror. Few things look more funny than a developed upper body supported on toothpick legs or an imbalance between two opposing muscle groups (such as chest and back).
3. Squats and deadlifts must be included and any weight lifting routine and should each be performed once a week. Both exercises intensely work almost every muscle group in the entire body and are essential for building a solid base of strength and muscle mass.
4. Don't rely too much on machines or cable equipment as barbells and dumbells are the superior choice for building muscle. Base workouts around compound free weight exercises such as squats, deadlifts, bench presses, and pull ups. Upon building a solid foundation, machine and cable exercises can be added sparingly to improve an already strong routine.
5. Keep in mind that secondary muscle groups are often called into play to assist major muscle groups during compound movements and should be given adequate recovery time before a direct training session. As an example, triceps are worked intensely when training chest with any bench press movement and therefore should be rested for 1-2 days following a chest workout to avoid over training before a direct tricep workout.