FUNCTIONAL
WEIGHT LIFTING PROGRAMS

IN WEIGHT TRAINING
NOTHING HAPPENS BY ACCIDENT
BUT RATHER FROM DESIGN!

Your diet is the most important thing
You have to be consistent with your weight lifting programs, but it is your diet that makes muscles grow. You have to keep at your diet and it has to be done right. You need to always be feeding yourself with the best quality around.

Poor Nutrition and Supplementation
If you don't give your body what it needs for optimum results, you are just wasting time. Keep a nutrition journal and eat good whole foods. Your body won't grow without the proper nutrients. Also, learn what weight lifting supplements may help you achieve your goals and also learn how to use them. Remember rule #1: get enough quality protein.

How much protein do you consume per day?
Get a minimum of one gram of protein per pound of bodyweight. If you really want to pack it on shoot for 1.5 grams of protein per pound of bodyweight. The trick is to split it all up into six smaller meals. Your body can absorb it all, but not all at once!

Stick with the big movements for size and strength
Your weight lifting programs should have squats, bench press, dips, dead lifts, military press, chin-ups, shrugs, and other basic movements help you to build size and grow. Don't worry about isolation movements while packing on mass. Build a good base of size and strength first. Isolate and define later.

Weight lifting programs geared towards muscle mass isn't that hard if you have the right weight training exercises. We are all programmed to handle stress a certain way and if you use it correctly, you can really build some serious muscle mass. The problem is that there is so much misinformation out there that most people don't know what the hell they're doing.

The best way to build muscle fast when it comes to the gym is intensity. This is what works to help you at building muscle mass. I see so many people that don't even break a sweat. All you need is a short intense workout. The harder it stresses your body, the more your muscles will want to grow and adapt to the stress. This is the whole point of having well planned weight training exercises in order to build muscle fast.

Indecision
This happens all the time. Should I cut? Should I bulk? Or how about "I want to get big and ripped!" Sound familiar? Focus! By choosing one or the other, you won't be going in two directions at once. Once you decide on a specific goal, you shouldn't let anything stand in your way of achieving it! Indecision leads to poor results.

Don't Overtrain - Get some rest
Remember you only grow when you are NOT in the gym. Let a muscle group recuperate fully before working it again. Also, get enough sleep. Shoot for 7 to 9 hours per night.

THE MORAL:
Getting back to the basic exercises, nutrition and other fundamentals will revitalize your training program. Never forget the basics! Ask yourself -- "Does your weight lifting programs leave you spinning your wheels and not adding much muscle mass?" Well though out weight training exercises should make you grow!


"Setting Your Goals"



ARE YOUR WEIGHT LIFTING PROGRAMS PRODUCTIVE
OR COUNTER-PRODUCTIVE?


You want to grow, right............?


Let’s face it, when you are training you work hard. Right?

But did you know there are 3 common mistakes most people make with their weight lifting programs. What is the point of working out if you don’t maximize your results?

Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)

Mistake #1


Training only your favorite body parts

If you only train your favorite body parts - you are doing your body a grave disservice. In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.

When you workout in all facets of conditioning your body is running at peak levels. Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over. "Are your weight lifting programs geared toward training the entire body?"


Mistake #2


No Workout Variety In Your Weight Lifting Programs

If you always complete the same weight training exercises over and over, your body gets used to it. It doesn’t have the need to build new muscle. It becomes complacent.

Your body is only going to build enough muscle and get strong enough to complete the exercise as required. If you do the same 8 exercises over and over again you will never make any progress. Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.

Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently. An example would be to change your weight lifting programs up every 3 weeks. You can still work the same muscle groups, but choose different exercises that target those muscles.

If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises. They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.


Mistake #3


Post-Weight Lifting Program Nutrition

This is the biggest mistake that can be easily corrected!

You only get results from exercise AFTER you are done with your weight lifting programs! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.

The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen. The key is to digest quick digesting nutrients so that the recovery process can begin immediately.

The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.


WEIGHT TRAINING EXERCISES

WEIGHT LIFTING NUTRITION

BUILD MUSCLE FAST

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WEIGHT LIFTING EQUIPMENT

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