Weight Training Simplified: How To Organize A Workout

The best way to organize your weight workout is to begin with movements that work larger muscles first. Someone new to weight training should plan a weight workout that includes the most basic movements for each body part.

The most important thing when planning a weight workout is to not tire out smaller helper muscles that would be needed for a larger body part. For example: you wouldn't want to work your arms before you worked your chest.

Begin with a movement for the chest. Next do something for your back. Move on to the shoulders, biceps, and triceps. Legs and abdominals would follow. You would finish the upper body and then work the lower body. But that can be adjusted. You could begin by working your legs first, for example.

The capacity of the chest, a larger body part, is greater than the capacity of the arms. Work the chest while you have the most energy and strength. Work from greater to lesser capacity. Work from stronger, larger body parts to smaller ones.

Here is a good order to use:

1. chest
2. back
3. shoulders
4. arms-biceps & triceps
5. legs
6. abs

There are 3 main variables to a weight workout: sets, repetitions and weight.

A set can be comprised of any number of repetitions. An experienced weight trainer would do 8-12 repetitions per set as part of an established routine. Add difficulty or subtract it from your workout by adjusting the number of sets you do for each movement. Experienced weight trainers often do 2-3 sets of each movement. If on any given day you're short on time or low on energy you could choose to do 1 set of each of your chosen exercises. If you're feeling strong and energetic, you might add an extra set of a particular movement. If you are trying a new movement perhaps you'll choose to do 1 set, a set with fewer repetitions, or a set using very light weight.

Repetitions comprise a set. A set can be comprised of any number of repetitions although an experienced weight trainer would likely do 8-12 repetitions per set. The reason for this is related to time management and the efficiency of weight training. One attribute of weight training is the efficiency of your time expenditure related to your potential results.If you are trying to move up to a heavier weight, your set may only have 1-3 repetitions with the heavier weight. Adjusting the number of repetitions per set is yet another method for fine tuning your workout. If you can do at least 8 repetitions with a particular weight and feel that you worked that muscle without straining it, then you know you have found a good weight to use for that movement.

You will find that there is a comfortable range of weight that you are able to lift for each movement. Within that range, you should make intuitive adjustments to your workout, based upon your need for intensity or your energy level during that particular workout. The identical amount of weight doesn't always feel identical. It's good to vary the weight you choose to work with based upon how your body feels in the moment.

Use the variables of sets, repetitions, and weight to add variety to your workouts. Use them to fine tune the difficulty of your workouts and to adjust your time expenditure so that working out is fun for you and feels good every time.

Frankie O'Brien and Nina Lomax of http://www.fithealthylady.com teach weight training. Check out their training videos and fitness tips. Learn from these 2 ladies and their 80+ years of experience and expertise.

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High Intensity Weight Training

Until a couple of years ago I was never a big fan of exercising, especially cardiovascular exercise. My current opinion based on doing high intensity weight training for the past 3-4 years (also called H.I.T. or high intensity training), is that cardio isn't necessary for optimal health. I came across high intensity training a few years ago when I read "Body By Science". Body By Science is a wonderfully written book by Dr. Doug Mcguff and John Little.

High Intensity training has its beginnings when Nautilus was founded and invented by Arthur Jones. Arthur Jones worked with bodybuilders such as Mike and Ray Mentzer which were able to get much better results with less time but with the intensity ramped up considerably. Since then it has been improved upon by people such as Drew Baye (a former bodybuilder and now personal trainer), Dr. Doug Mcguff and John Little.

High intensity training can be done with body weight exercises, machines or free weights. It is always preferable to use machines when possible as they are more safer and efficient (and more effective) than body weight exercises or free weights. If possible I would advise using or buying an Arx Fit Omni (which are spendy), but the next best option are nautilus machines.

Med ex and Hammer strength are also good options as they have been developed by Arthur Jones or relatives of his. Arthur Jones spent years testing and engineering Nautilus machines to provide resistance throughout the entire motion of the exercise. Modern nautilus machines aren't always as good as older models but they are still far superior than other machine brands and body weight exercises.

High intensity training is typically done by using simple compound muscle exercises with one or two isolation exercises mixed in as well. I still currently do the big five routine which is detailed in "Body by Science" and uses five simple compound weight training exercises. I then add an isolation exercises after doing the five compound weight training exercises. All exercises should be done slowly taking, with each repetiton taking 6-10 seconds. The weight of the exercise should be about 80-90 percent of your maximum possible weight you can use for that exercise. The total amount of reps should be about 10 or if you are measuring with a stopwatch should take about one minute. Exercises are done until positive failure and at the point you can't push it anymore, then hold for at least ten seconds and slowly release.

Breathing is an important part of doing High Intensity weight training, taking deep slow breaths at first and then when getting close to the point of positive failure breathing in and out quickly to assist (and don't hold your breath!). Holding your breath is best avoided as it doesn't help you finish the repetition or exercise your muscles to their fullest ability. Staying calm and not getting angry (which is used a lot in conventional weight training) is important while performing high intensity weight training as well. Being stoic and calm is the best state of mind while performing high intensity weight training exercises to get the most out of them.

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