Weight Training 101
By Erick Alvarez for Rocket Magazine

Building a hard and lean body takes time and dedication, but the right strategy will produce the best results more quickly. Working out more often or longer is not as important as working out smarter. In fact, many of my clients are shocked to see that in three or six months with the right strategy and intensity, they can get better results and pack on more muscle and lose more fat than they had in five years of working out without any focus.

Weight training programs typically involve lifting weights (bench press, barbell curls) or working the body against gravity (pushups, crunches). For this reason, weight training is also referred to as resistance or strength training. Besides increasing your muscle mass and decreasing your body fat, an effective strength training program provides benefits beyond looking better naked-stronger bones, ligaments and tendons; improved metabolism; better posture; reduced tension, stress and anxiety; improved performance in sports; increased explosive power. All these amount to an improved quality of life and a leaner and harder body! As if this was not enough, weight training reverses the progressive loss of muscle that occurs over the age of 30: Inactive men lose up to 7 pounds of muscle every decade.

The most effective weight training programs take into account the principles of overload and specificity. Whether you're starting to work out for the first time or you're a seasoned bodybuilder, these principles will yield the best possible results in the shortest amount of time.

1. Overload - the resistance placed against the muscle, such as how much weight to lift, how fast to move the weights, and how long to rest between sets. Muscles must be overloaded to grow in size or to get stronger.

• You're going to see the most muscle growth training at an intensity of about 70-80% of your maximum capacity. What this means is that if you're doing a set of 12 reps, the last 2-3 reps of that set should bring you to the point of fatigue. It is important to maintain good form, and if you feel that after 12 reps you could do a couple more, you're training too light. On the other hand, if the weights are so heavy that you're starting to lose your form by reps 6 or 7, then you're training too heavy.
• For your muscles to grow, research shows the most effective speed of movement is a 2-4 second count. For example, when doing bicep curls with a barbell, raise the bar to a count of 2 (one thousand one, one thousand two), and lower it to a count of 4. The lowering phase of the exercise (called the negative) is the most important phase of the movement and is responsible for promoting muscle growth and strength.
  · Rest no longer than 60 to 90 seconds between each set, or a maximum of 2 minutes if you're training very heavy.
• Do 2-3 sets of 8-12 repetitions each. If you're in an intermediate to advanced level, a 4th or 5th set of 5-8 repetitions is recommended for your core exercises (bench press, lat pulldowns, leg press, squats, etc).

2. Specificity - refers to the type of exercise chosen for a particular muscle, when and how often to do it, and when to change. Depending on your goals, the make up of your program can change dramatically, but every workout plan should include these basics:

• Do exercises that work the muscle from several different angles. For example, an effective chest workout includes presses from flat, incline, and decline positions as well as flies. This is important because muscle fibers cross the muscle in different directions.
• Train every major muscle group in your body once a week: legs, back, chest, shoulders, triceps, and biceps. This ensures a symmetrical body.
• Change your routine every 8-12 weeks. This will prevent you from hitting a plateau in your results or getting bored with your workouts.

Below is a basic full body routine you can follow 3 days a week to get you on track for the next 8-12 weeks.* If you're starting out, this routine will help build a solid foundation before you move up to the next level; if you have been working out for a while, this routine can be a good alternative for a smart maintenance phase during your off season. For pictures and detailed instructions on every exercise listed, please visit the free exercise library at www.myworkoutpartner.com. Regardless of your experience level, it is also a smart idea to spend at least 5 to 10 minutes stretching after your workout.

Day 1 - Chest & Triceps
Bench Press
Incline Dumbbell Press
Dumbbell Flies
Triceps Pushdowns
Standing Overhead Extension
Crunches (10-20 Reps)

Day 2 - Back & Biceps
Lat Pulldowns
T-Bar Row
One Arm Rows
Standing Biceps Curl
Concentration Curls
Crunch Machine (10-20 Reps)

Day 3 - Legs & Shoulders
Leg Press
Leg Extensions
Leg Curls
Dumbbell Shoulder Press
Lateral Raises
Upright rows

Think Strong!

*If you have an injury or any health problems, consult with your physician before starting an exercise program or performing any of the exercises in this article.

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