Sep 012010

What is your weight lifting schedule? You probably just answered something like Monday through Friday at 7AM. Once again, what is your weight lifting schedule?

You need to know exactly what your plan of attack for your body is for each day of your workout, for each exercise, and how long it should take you. Do you know this much detail or do you fly by the seat of your pants?

Answering you workout Monday through Friday at 7AM is great. Now, what body parts are you working out Monday, with what exercise, for how many reps, how many sets, at what speed, and what intensity?

Here is what you need to know as an example. On Monday’s workout I will be working out my chest, biceps, triceps, upper back, and shoulders. I will be starting with my chest by doing 6 sets of bench presses. The first set is a warmup set done quickly for 15 reps with only 100 pounds. My second set steps up the weight to 150 pounds for 12 reps at medium speed, about 7 to 12 seconds per rep. Set 3 will be for 10 reps at 200 pounds still at medium speed. Set 4 is my heaviest set at 250 pounds, I plan to squeeze out 8 reps, but I really want more. Set 5 is back down to 200 pounds and goes to exhaustion, usually about 12 reps, but I want to shoot for 15. Set 6 drops the weight back down to 150 to cool down the muscle, if I’m lucky I can squeeze out 15 reps at a very slow speed, about 20 seconds per rep.

Do you know this kind of detail for your workout plan? Do you think through every exercise and develop a schedule and routine to maximize your effort? Creating a weight lifting schedule is not only about choosing which days of the week to workout, but more importantly what exercises you are going to perform and what your plan is. Only by having a detailed schedule with your workout routine details can you truly plan for increases in strength and muscle growth. Knowing your goals going into each set allows you to push to meet and exceed your goals. Going in blindly leaves you open to stagnant lifting and slower growth.

Your weight lifting schedule should be on paper, preferably a chart. Make sure it has plenty of room for keeping workout notes. As you complete sets or exercises quickly jot down your level of success and use it to plan your next workout. Use the feedback for motivation. Even if you fail to hit a milestone you had on the schedule it can be highly motivating. You just need to challenge yourself on the next workout to push for it again. Positive thinking along with positive oriented frustration can be a powerful motivator.

For the last time, what is your weight lifting schedule? Is it just a list of days you plan to workout, or are you preparing a plan and schedule for weight lifting dominance?

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