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The importance of Progressive Weight Training
Weight Training for power and strength
Heavy weight at near your single rep max for between 1 and 6 reps.
Training for Hypertrophy (Muscle Size,Bodybuilding)
Training as heavy as you can for 8 to 12 reps.
Endurance for other sports
Lower weights for reps greater then 12 with very little rest between sets.
Very important note:
No matter what you are training for remember it is Progressive Weight Training. To improve you must add weight, reps or have less rest between sets each session.
Note it and quote it.
Keep a training log so you know exactly how much you did the session before. A short pencil is better than a long memory!
The importance of change
If you keep your weighting training progressive and intense you WILL gain muscle but only for so long. Your body has a marvelous ability to adapt to work and change and it will become accustomed to the hardest of routines.
Your workouts should last for 6 to 12 weeks but no matter what routine you use your body will adapt to the workout. This will be evident with no further gains in strength or size.
Do not fall into the trap of repeating the same old routine week after week. If you force your body to constantly adapt to by change your muscles will grow to meet the challenge.
Get yourself checked out
If you have not been to the doctors recently get yourself booked in now. Ask them if there is any reason you should not train with weights.
You must have a reasonable level of fitness to start weight training so if you have health or weight problems you may well need to be monitored by a professional.
Lifting weights can be hazardous and harmful if done wrong. Have some sessions under supervision before you train at home alone.
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Responsible for your own actions?
The information on this website is for educational purposes only. If you apply or use any of the ideas from the website you are taking responsibility for your own actions.
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I have used these routine in the past. I generally end up doing about 6 weeks before I change them. If you try them out please let me know how you get on at the forum.
300 Routine. Keep a bucket and Aspirin handy!
The Beast Card Cardio Circuit.
Duration 45 minutes.
Rest between stations:
Week 1=3 minutes
Week 2=2 minutes
Week 3 only as long as it takes you to read the next card!
Make yourself a series of Beast Cards about the same size as a playing card.
Write one exercise on one card so you have at least a dozen different cards some with bodyweight exercise on some with weighted exercises on. Then write out another pack but number them 5 through 20. These are the rep cards.
Prepare a series of weighted bars with what you would normally do 10 reps with.
You should include aerobic exercises like skipping, stationary bike, rowing machine etc but they will have a default of 3 minutes duration if drawn but you must go at it full blast. (The reason for the 3 minutes default is you do not want to draw skipping card for example and a 20 then end up skipping 20 minutes out of a 45 minute session)
Drink around 500 ml of water, Then warm up thoroughly. Have more water on hand for the circuit.
Stack your cards them like playing cards and cut one from each pack (put the cards back for a beast feature) Do the exercise and reps as per the cards, shuffle and cut a again. It can be a real beast is if you the same draw the cards again.
