A Guide to Designing a Weight Lifting Schedule

Elvis Elvis

There is more to a weight lifting schedule than just sets and reps?

How much weight. How many time per week. When to lift. What to lift???

Find the answers to designing a Weight training schedule.

Weight training should be part of a balanced approach to your physical fitness. It should be an enjoyable part of your training program…

…it should be fun!

How do you get started on designing a Schedule? Use the secret hush-hush program from the latest muscle bound guru?

It’s not a secret anymore if it has just been published in last months muscle monthly magazine…

…that is read by thousands of readers!!!

Weight training secrets are more for selling magazines and books. They are not for helping you in your pursuit of physical fitness.

Don’t follow someone else’s program. By all means, take the better ideas from these programs. But don’t follow them to the letter.

The weight training routine that suits one person may not suit you. Results will vary depending upon all sorts of variables.

Design you own Weight Lifting Schedule that is right for you. Nothing else matters.

A word of caution – All the following guidelines relate to a mature adult. Teen bodybuilding requires a different approach.

A Guide to Designing a Weight Lifting Schedule

Do not apply the same adult training principles to developing teenagers.

So where do you start?

The best place is to start at the beginning.

When designing a Weight lifting schedule work out what you are trying to achieve. There are many variables to a weight training program. What variables you use and tinker with, will be dependant on where you want to be twelve months from now.

Your Weight lifting schedule should exercise each muscle group at least once per week. Abs should be exercised twice per week.

Don’t exercise the same muscle group two days in a row. By all means lift weights two days in a row but exercise different muscle groups on alternate days.

For example. On Monday you might exercise back and biceps. On Tuesday you could exercise your legs, calves and abs.

Your Weight Lifting Schedule should exercise these muscles -

  • Shoulders- Deltoids and Trapezius
  • Back- Lats and Rhomboids
  • Back upper arm- Triceps
  • Front upper arm- Biceps
  • Front Lower arm- Brachioradialis
  • Chest- Pectorials
  • Abnominals- Rectus Abdominus and Obliques
  • Front Thigh- Quadriceps
  • Back Upper Leg- Hamstrings
  • Lower Leg – Gastrocnemius and Soleus

It is important that you exercise all of your muscle groups at least once per week. Otherwise your body will develop a lop sided look which is all out of proportion.

Just imagine Arnold Schwarznegger working on his upper body only.

A pumpkin on a pimple…

I wouldn’t be game enough to call him chicken legs!

Other consideration of your weight lifting schedule will include:

  • Your Weight Lifting Goals
  • Body Types
  • General Weight Training Considerations
  • Exercise Order
  • Reps and Sets
  • When to Increase Weigh
  • Bodybuilding Methods
  • Advanced Training

There should be enough ideas here to get you started on your Weight Lifting Schedule.

There are many possibilities and it is all up to your imagination. Don’t be scared to try your own variations. You don’t need to copy other people’s programs.

Other people’s programs won’t necessarily work for you anyway.

Experiment to find what works for you and have fun designing your own weight lifting schedule.