Weight Lifting Routine and Programs

Weight Lifting

Weight Lifting Routine and Programs

Welcome to getmascular.blogspot.com weight lifting section. This site contains lots of bodybuilding and weight lifting information in it. If you are a true weight lifter then you will find our site very useful. On our site you will find lots of weight lifting tips for beginners, intermediate aswell as the advanced. You will also find here lots of weight lifting programs laying stress on every body so that you get the muscles that you wanted from past so many years. You will also find here lots of weight lifting routines to fit your lifestyle. Tips on weight training are also provided so that you perform all your weight lifting exercises with correct weight lifting technique. And remember a warm before starting your weight lifting workout for any body part is very essential - Tips for that are also given.

Burn Fat, Gain Strength, & Build Solid Muscle through weight lifting. Start now. On the left hand side menu different weight lifting programs for beginner as well as mature are given and also their are many cool weight lifting tips given. There are many weight lifting workout schedules also available. Also we have now included our new section of sport training for athletes, people playing football and for people doing swimming. Also there are many weight lifting diet programs in our health and nutrition section.

We are constantly growing our site and adding new and new content in it.

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I'll be the first to tell you that building muscle requires the right information. There's no question about it. Building your body is sort of like building a house, you need the proper tools and information to get the job done.


Without the right information, your not going to build a proper house, and the same can be said for building your body. Using the wrong information can be very detrimental to your progress. However, finding the right information can be a very confusing subject.


Just walk into a bookstore and try finding a simple yet effective book on weight training and/or building muscle. Better yet, try doing a search on the internet.

You'll be so overwhelmed by the amount of information that chances are, you'll just call it quits. Don't feel like your alone because your not. I've been there and I know just how confusing it can be.

You see, I've tried just about every gimmick and scheme out there and you know what? There is really only one way to build muscle. I've come to the conclusion that the only way is to make sure you have a smart weight training program in place, a personalized diet program for your body type (aimed at your goals), and a quality recovery cycle in place. Once you have these elements in place, you will be able to constantly improve with each passing workout.

If you really want to build quality muscle, your going to have to train smart. By using smart weight training techniques, you can expect to double your strength and add significant size to your body.

If I knew then what I know now, I would have probably written this web site a long time ago. Building muscle is like any thing else you need to excel at, you need to learn as you go and learn from your mistakes. With that in mind, let's go throught some tips and techniques that will help you attain your goals and objectives. However, we must first find out...

Why do people fail in their programs?

Let's go over some of the reasons (Not an all inclusive list) why people fail in their weight training programs. Here are just some of the reasons why people fail in their programs:

1. No Consistency .

You have to be consistent with your program. I'm not going to lie to you, building muscle is hard work and it will take consistency to build quality muscle mass. You have to show up to the gym (or your basement) and follow your workout program on a regular basis in order to start seeing the results and reaping the benefits from weight training. Doing a couple of workouts here and there doesn't cut it.

Remember that building muscle is a slow process and takes months to see any quality results. Be consistent and your efforts will eventually pay off.


How long does it take to see any quality results? Well, that depends on how well you progress. If you can keep consistent with your workouts and keep improving with each workout, you will start to see results in as little as 30 days - Of course it may be less or more, depending on your body type. For more information about how long it takes to build muscle.


I think Woody Allen said it best - "Just showing up will be 80% of your success".


2. Poor Nutritional Habits .

You have to feed your body the right amount of calories, protein, carbohydrates and fat in order for it to grow. All of these nutrients must be in balance if you ever want to build muscle. Poor nutritional habits is probably one of the number one killers of weight training/fitness and fat loss programs (besides not showing up to the gym!).


The process of successful weight training programs is pretty simple. Show up to the gym and perform the exercises (And improve with each workout), follow a healthy, common sense diet, and get plenty of rest. Simple right? Not really because it's hard to give up bad eating habits. I can tell you this with complete honesty, get into the habit of eating 6 small, health meals per day (cut out the junk food) and you will see results almost immediately.

Don't let anyone tell you that you only need protein to build muscle. Protein is only 1/3 of the equation to building muscle. You need the right combination of protein, carbohydrates and fat to build quality muscle mass. Think of protein as your bodies building material. Think of carbohydrates is your bodies fuel source. Think of fats as the material that helps absorb vitamins and minerals. Each has it's place and must be kept in balance.

The real trick is finding your personal nutritional combination that will kick start your efforts. Once you find this nutritional key, I guarantee your body will explode! This is a very important tip. For more information on nutrition,

3. Poor Technique

If you don't work the muscle, your not going to grow. If you overtrain the muscle, your not going to grow. The trick is to find a happy medium that places enough stress on the muscle that gives it a reason to grow. Proper weight training is the catalyst to muscle growth. Do it right, and you'll build slabs of grade A beef (Of course, your diet and rest must be in place), do it wrong and you'll walk a fine line between poor results and injuries. The most important thing you can do in your program is to stimulate enough muscle fibre for growth (The more muscle fibre you employ the better).

If your goal is to build muscle, you need to use exercises that stimulate the most muscle fibres as possible. These exercises are compound movements such as the squat and dead lift. Do these exercises with proper form, and improve with these exercises from workout to workout and you'll build ALOT of muscle mass. The key here is proper form.

For more information on proper weight lifting techniques

4. Not Enough Rest .

No matter how hard you train or how much you eat, if you don't get the rest you need, your workouts are going to fizzle. It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened.

It is crucial to your program that you get the correct amount of sleep and rest because muscle growth happens while you are resting, not while you are training. An optimal recovery cycle is just as important as your weight training program.

You need to plan your program that gives your body the best rest and recovery time. What's the use of a weight training program if you train biceps 4 times a week? Or how productive is it to build muscle if you do the bench press 5 out of 6 days? If you want results, you need to rest, and get plenty of it.

If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart, just like going to the gym for 6 days straight would. Weight training tears your body down and leaves it in a weakened state. By tearing your body down on a consistent basis with no rest, you will ultimately start to break apart. This will leave your body vulnerable to illness and injuries. Do yourself a favour and plan for rest and recovery. You really want to know where you build the most muscle mass? In your bed while your eyes are closed - That's where.

Weight training tears the muscle tissue down and diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs. Therefore, sleep is as vital to building muscle as is your training program and diet.