Weightlifting to build muscles takes effort and time, report trainers at Intense-Workout. You must learn how to lift properly and be dedicated to the process. A workout plan for weightlifting should include a diet high in calories consisting of protein and carbohydrate-rich foods. A good workout plan will not overtax your muscles, but allow plenty of rest time to allow muscle repair and growth.
Step 1
Start with compound exercises that require the use of more than one muscle group. Good compound exercises to include in your workout plan are squats while holding free weights, dead lifts that require you to lift barbells from the floor and the military press. Do a military press by lifting a barbell from a rack or from a dead lift position on the floor and raising it to just below your neck. Extend your arms and lift the barbell over your head. Lower to your neck and repeat.
Step 2
Add isolation exercises such as curls to build biceps, leg extensions to work your legs and lateral pulls to increase the muscle size in your back. Work your abdominal muscles with floor crunches or declining sit-ups. Do bench presses or lift weights from a prone position to work your triceps.
Step 3
Alternate your routines so that certain muscle groups have time to rest. For example, work on your chest and back one day, take a day off and then work on your legs. Break up your routines each week so that you target specific muscle groups once a week
Step 4
Perform six to eight repetitions with a minute or two between each set of reps. Do three sets of repetitions to complete each exercise. Increase the number of reps to eight and then 10 when the lifting becomes easier.
Step 5
Add weight when your muscles no longer work to fatigue with the level of weight you're using to do three sets of 10 lifts. Start over with six repetitions and repeat the process. Add no more than five pounds at a time.
Tips and Warnings
- Keep a journal of your workouts to make sure you hit all the muscle groups and that you are allowing enough time between workouts for your muscles to heal. Record the kinds of exercises you do, the amount of weight you used for each exercise and how many reps you performed. You'll know how much weight to add and be better able to follow your progress if you write it down and don't rely on just your memory.
- Avoid overtraining, which will mitigate any muscle building workouts you've been doing. Build in rest periods during your workout to allow your muscles to recover and grow. During exercise, your muscles tear and break down. It's during rest that they grow and build. Rest between sets and allow five to seven days between workouts on specific muscle groups.
Things You'll Need
- Free weights
- Barbells
- Resistance machines
- Journal
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