Weight Lifting Routines

In any weight training program, there are numerous weight lifting routines that can be utilized to achieve different objectives. Some weigh lifting routines will supplement your specialized sports training. Others will be suitable for bodybuilding and weight lifting. There are others that will be meant for recreation or general fitness and condition. Whatever the reason for a weight training program, it is important to know there are numerous weight lifting routines out there that can be used. In this article we will look at three routines for three different purposes.

The One-Three-Five System

This is a very common weight lifting routine that is used by most sports program to include a weight training component in the training for the sport. Most sports as we know will benefit from some form of strength training. The strength and power training attained in this weight lifting routine will be useful in the execution of the sports skills during competition. For example, the jumping power attained in weight training will be useful for a basketball player executing lay-ups and dunks. The One-Three-Five System is basically allocating Mondays, Wednesdays and Fridays for weight training and the other days for sports skills and tactics training. During weight training days, the athletes will execute a general weight lifting routine of bench presses, pull-ups, sit-ups, military presses and squats. These are five general mass building and strength training exercises. Each exercise targets a major muscle grouping, thus ensuring that overall strength training is achieved. In this routine, the athletes also perform general sets and repetitions of 4×10.
 

2. Alternate Body Training System
 

This system is meant for serious bodybuilders which incorporates a weight lifting routine exercising complementary muscle groups. Complementary muscle groups are muscle groups which when one contracts, the other group is actually at rest or not fully activated. Examples of complementary muscle groups are the pectorals and latissimus dorsi, biceps and triceps, hamstrings and quadriceps, and abdominals and spinal erectors. On day 1, we can target pectorals, triceps, quadriceps, and spinal erectors for training, while not involving the other components of the complementary set. On day 2, we can then work on the latissimus dorsi, biceps, hamstrings and abdominals. We can repeat the weight lifting routine on subsequent days. By this system of training, each component set, gets rested for 48 hours before they are engaged again. At the same time, intense training can be carried out for maximal growth and development.

 
3. 3-Day Split Training System
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In this system, the whole body is worked over 3 days. We training similar muscle sets on each day while allowing the other parts to rest and recover. We can divide our muscles into the following three groups: chest, biceps and triceps; back, abdominals and shoulders; thighs, gluteus and calves. In addition to rest and recovery allocated for this weight lifting routine, another key advantage is the utilization of pull and push muscles on each training day to protect the skeletal structure of the body. For example, training the biceps (pull muscle) and triceps (push muscle) will protect the elbow joints well. The 3 day rest is also very substantial for growth to take place.

Again, the above 3 body systems and weight lifting routines are not the only ones available. When deciding on which routine to use, it is important to bear in mind the objectives of your weight training program. As you progress, you may even combine and vary your weight lifting routines to achieve your training objectives.