Building Your Own Weight Lifting Schedule

Most guys want to know how to get big and strong, but not many of us know how to. Well along with diet one of the most important aspects is weight training. And still not many of us know how to weight train. We have all seen them at the gym, the guys with the sweat bands doing hours of cardio, then doing 50 crunches and 10 pound dumbbell curls. Well this isn't going to get you any where. Nether will going to the gym 5 days out of the week and doing bench and bicep curls all day, thats called bar muscle, not only does it look stupid it is completely dysfunctional as well as dangerous.

The Basics of Building Muscle

To start off building a lean physique you need to understand what weight training does for your body. Weight training breaks down your muscles by putting them under forces they are unaccustomed to and forcing them to preform more than usual. This breaks down more muscle fibers witch your body must rebuild using the protein and other nutritional assets you give it. When your body rebuilds the muscles it will rebuild it larger as well as stronger because it assumes that it may have to go through the same thing again, another workout. It makes your muscles bigger so it can lift the same weight easier the next time, thus allowing you to lift more weight. This cycle continues allowing you to build muscle and get bigger.

Other Benefits of Lifting Weights

There are many more benefits to lifting other than getting bigger and stronger. You will experience a self confidence boost that comes along with building a bigger physique as well as lifting more weights. You will also boost your metabolism allowing you to burn fat quicker. Muscle burns fat all of the time from when your working out to when your sleeping. This is because your body needs to maintain and build your muscles and when it is doing this it is burning calories as well as fat. Building muscle will also lower your body fat % even without burning fat! This is because the more you weight if you keep the same fat but gain muscle you will automatically have a higher muscle % and a lower fat %! There are many many benefits to lifting weights and we just simply don't have the time to go over them all!

What You Need to Know to Get Started Lifting

First your going to have to make a plan for you self, known as a split. It is called this because you will be splitting up your body parts throughout the week in order to work all of them. This is because if you hit every muscle in your body every work out you will risk over training and injury. Also you will tire your self out much more! The average beginner workout is a 3 day split Monday, Wednesday, and Friday. Then you can progress up to a 4 or 5 day split. In this hub I will only be going over the most basic so we will focus on the three day split for right now. So go get your gym card and we will get started!

Your First Routine

We are going to start you out with a simple 3 day split. Mondays you will lift chest and biceps, Wednesday will be legs and shoulders, and Fridays will be back and triceps. Many people like to lift the smaller muscle groups with their larger corresponding muscle groups such as biceps and back. However I think that if you split it up as mentioned above. This means that you are working your arms 2 times instead of one one day is focused on that and the other is secondary. This will help you even out your physique. Now I will give you a sample work out for Monday, Wednesday and Friday. 

Monday- Chest/Biceps

Bench press- 4 sets of 10-13

Incline Bench Press- 3 sets of 10-12

incline fly- 4 sets of 10-13

Bicep Curls- 3 sets of 10-15

Hammer Curls- 4 sets of 10-13

Preacher Curls-3 sets of 10-12

Wednesday- Legs/Shoulders

Squats- 4 sets of 10-15

Leg extensions- 3 sets of 10-12

Leg Curls- 3 sets of 10-12

Calf Presses- 4 sets of- 15

Military Presses- 3 sets of 10-12

Friday- Back/Triceps

Lat pull down- 3 sets of 10-13

Seated rows- 3 sets of  10-12

Dead lifts- 3 sets of 10-12

Triceps push downs- 3 sets of 10-12

Laying Triceps extensions- 3 sets of 10-12

Triceps kick backs- 3 sets of 10-12

This may not seem like much but if you do this consistently for a few weeks strait you will start to see your body change!