fit4eva.com

lose weight, build muscle, look and feel great!

The Workouts

weight training  :  weightlifting done as a training program for improving or maintaining overall fitness, strength or endurance.
ref : American Heritage Dictionary

A Brief Introduction

Many people from all kinds of disciplines use Weight Training as part of their routines. Bodybuilders, Power Lifters, people from most fields of athletics and sports, and now even the general public are benefiting from it to.

The reason being is that it has so many positive effects on the whole body. It has been shown that weight training not only does the obvious - strengthens muscles, but also increases the density of your bones (increases calcium deposits inside the bone), increases ligament and tendon strength, joint stability and improve overall well-being and confidence.
Through a certain way of weight training you can even increase the strength of your heart and lungs, improve circulation and raise the bar on your fitness levels.

Here I am going to show you weight training routines - starting with general maintenance. Which includes when you are needing to maintain that all-important muscle density for when you are wanting to loose those few extra pounds of fat.


Explanation of terms used in the course of this information:

Reps : The amount of times the up and down movement is repeated in a given exercise

Sets : The amount of times the exercise or the group of up and down movements are completed

Primary : The main muscle/s that does most of the work in an exercise

Secondary : The muscle/s that assists in the movement in the exercise

Tertiary : The muscle/s which aid in stabilising the resistance.

Adaptations :  Other exercises or different ways of performing the exercise (please see Resistance Exercises)

So let's get the exercise ball rolling with....

Maintenance Weight Training Routine

This routine consists of 13 easy-to-follow exercises which will take approximately 25 minutes working all the primary, secondary and tertiary muscles in the body. You can choose to do the whole routine twice-per-week, adopt for, what is known as, a 'split routine' four-times-per-week (approx 15 minutes), which simply involves doing your top half (exercises 1 through 7) Monday and Thursday and bottom half (exercises 8 through 13) Tuesday and Friday. Or even split the workouts up into three sections where you'll workout for super-short sessions performing six days of the week. This is great for aiding recovery for you are in the gym for a much shorter time per session!

I have added a few more exercises to the six-day routine also!

Its entirely up to you what days you choose as long as you have at least two complete days of rest between the muscles worked.


Each rep of an exercise should be performed smoothly and at a moderate pace as not to add any momentum to the lift, feeling tension on the muscle most of the time is the goal. The last few reps of any given exercise should feel challenging to complete. If you can easily perform the reps increase the weight slightly at the next workout, conversely if you are unable to complete all the prescribed reps for the exercise then simply reduce the weight slightly at the next workout.

Warming Up

When warming up for the gym you do not need to spend ages on the aerobic equipment, in fact all you really need to do is warm up by wearing sufficient layers of loose clothing into the gym, this will effectively raise your body and muscle temperature prior to the weights - thus cutting back on the amount of time warming up. Three minutes is sufficient.
This is also great for conserving energy and allowing you 'max out' on your poundages!

Stretching

For stretching please click here. If you suffer from tight muscles please do this before your weights.

If you ever see me in the gym you will very rarely see me stretching. I am flexible enough for my own needs therefore feel stretching is a waste of 'my' time. But please stretch if this suits your physical needs.

Sample 1-set-per-muscle Workouts

Please click on a link below to view any sample 1-set-per-muscle Workout.

Twice-per-week Workout

Four-times-per-week Workout

Six-times-per-week Workout

Twice-per-week Workout

A sample twice-per-week workout shown below.

To be performed Twice per week with at two - three complete days of rest in between.

Please click on an area of the body below to view a range of corresponding exercises.

Day 1 and 4
Exercise
Sets
Reps
Back of Lower Leg (Gastrocnemius) 1 15-20
Front of Upper Leg (Quadraceps) 1 15-20
Back of Upper Leg (Hamstrings) 1 15-20
Lower Back (Erector Spinae) 1 15-20
Middle of Body (Rectus Abdominis, Transverse Abdominis, Obliques) 1  15-20
Front of Lower Arm (Extensor Carpi Ulnaris) 1 15-20
Back of Lower Arm (Flexor Carpi Ulnaris) 1  15-20
Back of Upper Body (Latissimus Dorsi) 1 10-15
Front of Upper Body (Pectoralis Major/Minor) 1 10-15
Front of Upper Arm (Biceps Brachii) 1 10-15
Back of Upper Arm (Triceps) 1 10-15
Back of Shoulder (Posterior Deltoid) 1 10-15
Side of Shoulder (Medial Deltoid) 1 10-15

Four-Times-Per-week Workout

A sample Four-days-per-week workout shown below.

To be performed four days per week (First half Monday and Thursday and Second half Tuesday and Friday)

Please click on an area of the body to see a range of corresponding exercises.

Day 1 and 2                                                             Day 3 and 4
Exercise
Sets
Reps

ExerciseSets
Reps
Back of Lower Leg (A)(Gastrocnemius)

 1 15-20

Back of Lower Arm (Flexor Carpi Ulnaris) 1
 10-15
Back of Lower Leg (B)(Soleus) 1 15-20
Back of Upper Body (Latissimus Dorsi) 1 10-15
Front of Upper Leg (Quadraceps) 1 15-20
Front of Upper Body (Pectoralis Major/Minor) 1 10-15
Back of Upper Leg (Hamstrings) 1 15-20
Front of Upper Arm (Biceps Brachii) 1 10-15
Lower Back (Erector Spinae) 1 15-20
Back of Upper Arm (Triceps) 1 10-15
Middle of Body (Rectus Abdominis, Transverse Abdominis, Obliques) 1 15-20
Back of Shoulder (Posterior Deltoid) 1 10-15
Front of Lower Arm (Extensor Carpi Ulnaris) 1 15-20
Side of Shoulder (Medial Deltoid) 1
 10-15

Six-days-per-week Workout

A sample Six-days-per-week workout shown below.

To be performed the first three days of the week, then repeat for a following three days, with a day off at the end of the week.

Please click on an area of the body to see a range of corresponding exercises.

Day 1 and 4                             Day 2 and 5                           Day 3 and 6
ExerciseSet/sReps
ExerciseSet/sReps
ExerciseSet/sReps
Front of Lower Leg (Tibialis Anterior)
 1 15-20
Back of Upper Body (Latissimus Dorsi) 1 10-15
Front of Upper Leg (Quadraceps) 1 15-20
Back of Lower Leg (A)(Gastrocnemius) 1 15-20
Front of Upper Body (Pectoralis Major/Minor) 1 10-15
Back of Upper Leg (Hamstrings) 1 15-20
Back of Lower Leg (B)(Soleus) 1 15-20
Front of Upper Arm (Biceps Brachii) 1 10-15
Lower Back (Erector Spinae) 1 15-20
Front of Lower Arm (Extensor Carpi Ulnaris) 1 15-20
Back of Upper Arm (Triceps) 1 10-15
Inside of Upper Leg (Adductors) 1 15-20
Back of lower Arm (Flexor Carpi Ulnaris) 1 15-20
Back of Shoulder (Posterior Deltoid) 1 10-15
Outside of Upper Leg (Abductors) 1  15-20




Side of Shoulder (Medial Deltoid) 1 10-15
Middle of Body (Rectus Abdominis, Transverse Abdominis, Obliques) 1 15-20