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INTRODUCTION
Weight training 101:
This is going to be a course to get anybody started on lifting weights. Weight training is the most effective way to increase strength, and can be done by all ages.
Why does anybody need to be strong?
Every athlete regardless of their sport will be a better athlete if they’re a stronger athlete.
However, let’s lay aside the elite aspect of society for just a few moments and focus in on the average man or woman. When we’re kids we naturally gravitate to physical activity playing sports, gym class etc. But unless you have a physical job as a construction worker, a miner, or something along that line, your physical strength and abilities deteriorate drastically as your age advances.
Being a paramedic for years, I saw a great amount of people who were prematurely old mainly because of a loss of strength. They go from running, to walking, to standing, to sitting; and sitting some more… then they lie down, and that’s where they stay. ‘Tis a sad story.
Weight training, if it doesn’t totally avoid all that, will certainly postpone it; so a 60 year old does not move like a 90 year old.
The companion links on our blog will be used as a reference and our website is chock full of good information. This is no small undertaking and links will be provided as needed. We will also use some Youtube videos that I find to be helpful, I’ll post on these courses as well.
It’s my intention to take you through a years worth of training step by step, exercise by exercise, week by week, month by month. We will go from beginner to the first part of advanced in weight training. There is so much to know! Patience is the key! Consult your doctor before embarking on any fitness regime.
Check on this blog periodically for a reference:https://equipment4youu.com/5-crucial-elements/
LET’S GET STARTED
This course is designed for anyone of any age who has never done any weight training at all (or at least for a long time). Nothing is accomplished by charging in to program like a dog after the mailman. As they say, “Take it easy, but take it.” One step at a time. The first 13 weeks will be a 3 day a week schedule: Monday-Wednesday-Friday, or Tuesday-Thursday-Saturday
Week One:
This will be a week of free hand movements desgned to get your body accustomed to exercise.
Push Ups 1 set of 10 repetitions. I will provide a video of the proper way to perform this simple but very effective exercise.
BODYWEIGHT SQUATS: 1 SET OF 10 REPS
CHINS: 1 set of 1-10 reps
SIT UPS: 1 set of 10 reps.
Calf Raises: 1 set of 15-25 reps.
Good Mornings: 1 set 15-25 reps
These will get your started and as you progress to the various routines in weeks to come, you can use these exercses as a warm up. These you can do every day if you like as long as you keep the intensity down and don’t overdo it . However, it is best to start with 3 times per week and see how that feels.
EQUIPMENT:
To get started, you will need access to some equipment. I will list them here with some lnks should you be interested.
Barbells:https://equipment4youu.com/superset-not-too-old-for-the-gold/
AND HERE:https://amzn.to/3WtdfuQ
Dumbbells: https://amzn.to/3q21iAd
Squat Rack: https://amzn.to/3opEWbq
OR a Power Rack:https://amzn.to/3MPVTVY
Bench: https://amzn.to/3MSqS3G
OR: https://equipment4youu.com/amazing-space-efficient-sturdy/
WEEK 2-WEEK 4:
These will be full body workouts done three times per week. Start the weight of the bar with no weights attached.
All exercises will be done for one set (after your warm ups).
1. Bench Press: 1 set of 8-12 reps.
When you can properly perform 12 reps, add 5 pounds.
2.Chin ups: 1 set of 1-12 reps. See previous explanation.
3. Barbell pullover/ Dumbbell pullover
These are seldom practiced these days, bt there was a time when it surpassed the bench press for the quintessential upper body exercise. It works the lats, pecs, triceps and more. This is for 8-12 reps. Give it a try; it will also enlarge the ribcage giving you that barrel chest so sought after by bodybuilders the world over.
This man bends his arms bringing his triceps directly into the movement. This is great. You can also try keeping the arms stiff which will engage other areas of your upper body as well.
Give them both a try: 1 set of 8-12 reps.
4. Squat: 1 set of 8-12 reps
This is rightly called the King of Bodybuilding exercises and will pack the meat on you making you the powerhouse you always wanted to be. Here is the video on it:
5. Deadlift: 1 set 8-12 reps
6. Military Press: 1 set 8-12
7. Barbell Curls: 1 set 8-12 reps.
EZ Curl bars are available here: https://amzn.to/43hYsGh
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Do this routine for a month (until week 5)
Week 5-8:
These are the same exercises only the volume is doubled. That is to say, 2 sets of 8-12 reps. You will notice the difference, no doubt in the workload and the progress you will experience. Patience.
Week 9-12:
Same routine only THREE sets of 8-12 reps. This, of course, will triple your volume and will take you to the next level of this course.
RECAP: WEEK 1: CALISTHENICS (Don’t forget to use these for your warmup before your workouts as well).
Week 2-4:
Bench, Pullovers, Chins, Squat, Deadlift, Military Press, Barbell Curls…..1 Set 8-12 reps.
Same routine for following weeks but 2 sets for weeks 5-8 and 3 sets for weeks 9-12.
Don’t forget to check out our Blog for more info:https://equipment4youu.com/5-crucial-elements/
PHASE 2: THE SPLIT ROUTINE
So, at this point, you have been training the whole body 3 times per week using basic, compound exercises. If you continue to gain strength and build muscle on this routine, stay with it. We are not in any hurry here, and as long as it is working, it is in your best interest to stay with this routine. Stretch it out for a year if you like….it will only benefit you in the the long run.
However, sooner or later, your progress will have stymied and you will need the next step.
THE SPLIT ROUTINE is a FOUR DAY PER WEEK program and will inevitably cause you, through increase of volume and intensity, bring your strength and muscular development to a whole new level.
REMINDER: Always do the calisthenics as a warm up first.
You will be doing some new exercises and some variations on the old ones for the Split Routine.
The reps are shortened to 5-8. (When you can do 8 reps properly for at least one set, add 5 pounds the next workout)
Here is the breakdown for the beginning Split:
MONDAY:
Back and Legs
TUESDAY:
Chest, Shoulders, Arms
THURSDAY:
Back and Legs
FRIDAY:
Chest, Shoulders, Arms
Wednesday, Saturday, Sunday
Rest, Stretch, Calisthentics, Situps and Leg Raises
Go by “feel” and don’t overdo it.
MONDAY AND THURSDAY
1.DEADLIFTS: 5 SETS OF 5-8
2.SQUATS: 5 SETS OF 5-8
3.GOOD MORNINGS: 5 SETS OF 5-8: This is a new exercise and I will post a video explaing how to do it.
4.CALF RAISES: 5 SETS OF 5-8 REPS
5.KETTLEBELL SWING: 5 SETS (Can also be done with a dumbbell)
This is a total volume of 25 sets which you will find a challenge given the increases in weight.
TUESDAYS AND FRIDAYS:
CHEST, SHOULDERS, ARMS
1.BENCH PRESS: 5 SETS OF 5-8
2.INCLINE DUMBBELL PRESS: 5 SETS OF 5-8
3.MILITARY PRESS: 5 SETS OF 5-8
4.DUMBBELL LATERALS: 5 SETS OF 5-8
5.BARBELL CURLS: 5 SETS OF 5-8
6.DUMBBELL TRICEP KICKBACKS: 5 SETS OF 5-8 (For added intensity, try these with a kettlebell).
This is a more taxing routine, and you will need to get your rest to optimize your muscle growth.
Get a lot of wholesome foods with the emphasis on fresh meat (particularly beef) and avoid sugar and most starches.
Stay on this routine for at least 5-6 months.
PHASE 3: THE 6 DAY A WEEK SPLIT ROUTINE
This is a typical routine followed by such notables of the past as Franco Columbo, and Arnold Swarzenegger. It is a great deal like the the 4 day split, but more training days, and more volume.
As mentioned before, you should stay on your present routine as long as you are making gains, but when the gains have slowed or stopped, you are ready for the next level of training. This condition; called the Law of Accomodation, will haunt you for your entire training career. Louis Simmons used to say, “Everything works, but nothing works forever.” This is why you must change up your training on a fairly regular basis.
Here’s the breakdown:
MONDAY AND THURSDAY:
CHEST AND UPPER BACK
TUESDAY AND FRIDAY
ARMS AND SHOULDERS
WEDNESDAY AND SATURDAY
LEGS AND LOWER BACK
WE WILL ZOOM IN….
MONDAY
1.Bench: 6 Sets…12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps
2.Incline Barbell or Dumbbell Press: 5 sets of 5 reps
3.Flyes: 3 sets of 8-12
4.Lat Pulldowns: 5 sets of 5
5. Dumbbell Rows: 3 sets 8-12
6. Pullovers: 5 sets of 5
7. Situps: 3 sets any style
TUESDAY
1.Military Press: 6 sets….12-10-8-6-4-2
2.Laterals: 5 sets of 5
3.Bent over Laterals: 5 sets of 5
4.Barbell Curls: 5 sets of 5
5. Dumbbell Curls: 3 sets 8-12
6. Dumbbell Tricep Extension: 5 sets 5-8 reps
7. Dumbbell Kickbacks: 3 sets 8-12
8. Leg Raises: 1-3 sets of 25-50 reps any style
WEDNESDAY
1.Deadlift: 8 sets… 15-12-10-8-6-4-2-1
2.Squat: 5 sets: 12-10-8-6-4
3.Good Mornings (any style) 3 sets of 5
4. Side Bends: 1-3 sets of 25-50 reps
THURSDAY
1.Bench 5 sets of 5
2.Inclines 5 sets of 5
3. Barbell Rows 5 sets of 5
4. Dumbbell Shrugs: 5 sets 15-25 reps.
FRIDAY
1. Dumbbell Alternate Press Overhead: 5 sets 8-12
2.Laterals 5 sets of 8-12
3.Bent over Laterals 5 sets of 8-12
4.Dumbbell Curls (any style): 4 sets of 10-15
5.Tricep Pushdowns or alternative): 4 sets of 10-15
SATURDAY
1.Stiff Legged Deadlifts: 3 sets of 8 reps
2. Breathing Squats: Work up to 20 reps for 1 set. (This is very taxing and is why I put it in just before Sunday, your day of rest).
This will be a short workout but brutally hard.
I will post some videos on the new exercises you will need to perform.
LANGUAGE WARNING….
FOR MORE INFORMATION:https://amzn.to/3WZCXaV
THAT’S IT!
This program will keep you growing for at east one year. (Your first year of training)
The Split Routine can easily be changed to the DOUBLE SPLIT which increases the sets, reps, and exercises; bringing in two workouts per day.
At this point, you will want to make a decision as to your goals. The sky is the limit but the training varies with your goals.
What do you wish to pursue? (Powerlifting, Bodybuilding, Weightlifting, Strongman, Crossfit etc etc ).
All the best to you!
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