Finding a weight lifting routine is the easy part. The trick is to find one that actually works. When most people decide to start a workout program they typically don't do much research and go with a program a buddy of theirs is doing, clip an article from a fitness magazine, or just go to the gym and wing it. At first they might see some results such as weight loss or increased muscle mass, but after a month or so the results taper off and they are left wondering what happened.
It is at this point that most people just give up and write it off to bad genetics. Those few folks that don't give up fall into two categories. The first group contains the smart people who search the internet, book store, or experts to find out about how to train to achieve their goals of fat loss or building muscle mass. The second group is the people who fall for the hype of the supplement of the day and believe they can continue what they are doing and take a pill or a shake to see different results. This group never makes much progress and eventually gives up.
Now don't get me wrong there are muscle building supplements and fat loss supplements that work. That being said, they only work if you have everything else in order such as a solid weight lifting routine, proper nutrition, consistency with your weight lifting routine, and a good understanding of your goals and your plan to achieve them.
I'm going to assume that since you are here on this site you fall into the first group of people and want to know what all goes into a good weight lifting routine. Throughout this site I will provide numerous different workout programs and training plans to help you achieve your goals. But if you are in a hurry and just want to download my free weight lifting program now, all you have to do is enter your name and email below. You will be sent an email to confirm and once you do that you will be taken straight to the download page.
Basically I believe in sticking to the basics and keeping your weight lifting routine focused on the exercises that provide the most return on your time investment. If you think about it that is what it all really about. I trade my time in the gym for the body I want. Why would I want to spend my time in the gym doing countless exercises that produce very little results? Next time you are out at the gym take a look around at how many people you see doing completely useless exercises. Find the fat guy doing tricep kickbacks, or the skinny guy doing endless sets of pull-ups, or the middle-aged woman doing a superset of lunges and curls. These people have no clue what it takes to build big muscles or six pack abs yet here they are putting in the work day after day with the same weight and the same weight lifting routine.
If you approach these people you will probably here something like “I don't want to build big muscles I just want to be tone.” If only they knew how silly they sound. Building massive muscles takes a whole lot of work. Work like living heavy weights, eating plenty of protein, getting adequate rest, balancing your macronutrient ratios, and progressive resistance. But before I go off on a rant about how advertising has corrupted people's minds about what fitness really is let me slow down and backup.
Okay so back to the basics. If you burn more calories than you consume you will lose weight. If you consume more calories than you burn you will gain weight. Pretty simple, but mostly this refers to body fat.
So if your goal was to lose weight then all you need to do is eat less or exercise more or do a little of both. This will make you nice and lean over time. Losing weight is pretty simple you just have to have realistic expectations.
If your goal was to gain weight things get a little tougher. Same rules apply that you need to eat more or exercise less to gain weight. However, I doubt you have a goal to get nice and fat and lose all your muscle so let's get real.
The easiest way to increase your calorie intake and aide in muscle growth is to add whey protein to your diet. Most people don't get nearly enough protein to build muscle so it is always my go to answer. If you are doing any weight lifting routine on this site you should be shooting for 1-1.5 grams of protein per pound of lean body mass daily.
If you can consume this much protein from whole food that is the ideal solution but if you start doing the math that is a whole lot of calories trying to get the right amount of protein from chicken, fish, beef, eggs, etc… Not to mention that much food is going to cost some serious money. If you fine with spending the money then more power to you, just be careful to keep your calories within your daily needs or you might end up with a big gut to burn off later.
If you are debating between whether to focus on weight loss or building muscle I have a suggestion. If you are more than 25% body fat you probably should go ahead and trim down some first and get out of that obese zone. If you are 20-25% body fat I could go either way but if I had to lean I'd say drop some weight first. If you are less than 20% then pick a weight lifting routine and let's get started packing on the muscle. You will shed a few percent as your body gets used to carrying the extra muscle anyways.
Look at it like this. Once you get past the beginner stage where magic happens (losing fat and building muscle at the same time) it becomes much harder to build muscle than to lose fat. As I discussed above you can lose about 2 pounds of fat a week just by tweaking your diet and exercise. Building muscle typically is much harder and goes on at about 2 lbs per month. Building muscle is 4 times harder than losing fat. Start with the muscle and then shed off the fat for a ripped body.
If you are ready to start building quality muscle now go ahead and get my free workout program and add an inch to your arms!
This is a tough one for a lot of people to get their heads around. Those that have never touched a weight can admit it freely, but those of us who have worked out on and off for a few years, or have taken an extended break might want to say we are intermediate. Fortunately I have a clean and simple way to determine if you are a beginning weight lifter or if you can move on to an advanced weight lifting routine. Here is the test
If you can Bench your body weight, Squat 1.5 times your body weight, and deadlift twice your body weight then you are strong and not a beginner. Move directly to an advanced weight lifting routine.
Either you can do it or you can't so don't try to rationalize that you can do almost that much or you can bench your body weight and don't care about squats. This is the line I'm drawing in the sand, either you are strong or you are not strong. All three lifts are important in measuring total body strength so if you failed the test too bad, get stronger before moving on to sculpting the peak on your biceps.
For those of you who passed and are strong enough you have a couple different avenues to take depending on your goals. Perhaps you are looking to add some strength, increase your muscle mass, lose some body fat, experiment with some weight training supplements.
If you don't have a clear goal in mind then or have no idea where you are at then start with the left hand side navigation and work your way through the articles. By the time you are done you should clearly understand where you are at, where you want to go, and how to get there.
Or you could just download my free weight lifting routine and get started today!