The Best Weight Training Program For Weight Loss

Traditionally, bodybuilders have used high volume, high repetition and high-intensity weight training to reduce body fat and maintain muscularity. Although this technique does work, it can be time consuming and could result in over-training. However, you can take some of the same principals into account and use them to create a weight loss weightlifting program more suitable for you needs.

Supersets

Supersets are when you perform a set of one exercise a certain muscle group, and then immediately perform another exercise of an opposing or different muscle group. This increases the intensity of your workout routine by eliminating rest periods and allowing you to train more muscle groups in a shorter amount of time. For example, you may first perform a chest exercise such as bench press, then superset a back exercise such as pull-ups. Upper and lower-body exercises can also be used in supersets.

Compound Exercises

Compound exercises are movements that involve more than one muscle group. Exercises such as squats, deadlifts, clean and press, push-ups and pull-ups are examples of compound exercises. Because compound exercises require more muscle groups to execute the movement, they burn more calories. The very fact that you have to use more muscles to stabilize the weight means that you stress and develop more muscle and burn more calories and fat as a result.

Volume

The volume of sets and exercises in your routine does not have to be as high as a traditional bodybuilder, pre-competition program of four to five sets of eight to 12 exercises. By using more compound exercises and keeping the rest time under a minute between supersets, you can reduce the number of sets and exercises to three to four sets per exercise, and keep the number of exercises under ten. Additionally, because compound movements increase the intensity, you do not have to weight train every day. Three to four times a week would give you weight loss results without the effects of over-training.

Sample Weight Loss Routine

Begin your weight training workout by warming up at least five minutes. Complete four supersets. On the first exercise of each superset complete 10 to 12 repetitions, on the second exercise complete as many reps as possible. Exercise order could look like this; barbell squats, pull-ups; deadlifts, push-ups; clean and press, decline sit-ups with weight; barbell curls, triceps dips. Additionally, if you are weak in an area, you could add an isolation exercise or two at the end completing three to four sets of of 12 to 15 reps.