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31. What type of routine should I use when lifting weights?




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This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.

31. What type of routine should I use when lifting weights?

There are many routines that people use. The "best" one
is the one that fits your schedule and gives you adequate rest.
There are many variables to each routine, how often, how much
rest, what exercises, when to cycle, etc. All of these
are very different for everyone. Experiment, try them all,
make up your own, find what works for you and stick with it.

Here are a few common ways to split up your work out.

Upper body/Lower body: Work the muscles above your waist
on one day, then work the muscles below your waist
on the next work out.

Push/Pull: Work the opposing muscle groups on the same
work out. Triceps & Biceps, Quads & Hamstrings,
Chest & Back. Or work only those muscles that
"push" on one day and the muscles that "pull"
on another.

3(or 4)-on-1(or 2)-off: Working the different muscles
every day, the "on" days, until the whole body
is worked, then taking a day or two off.

i.e.

Day 1: Back and Biceps.
Day 2: Legs & Calves
Day 3: Chest, Shoulders, and Triceps
Day 4: OFF
Day 5: OFF or Day 1


Or

Day 1: Back and Traps
Day 2: Chest, Shoulders
Day 3: Triceps & Biceps
Day 4: Legs & Calves
Day 5: OFF
Day 6: OFF or Day 1

Work one body part in the morning and another in the
evening.

M-W-F: Working out every other day, then take the weekend off.

Work different body parts on on Monday/Tuesday and Thursday/Friday
taking Wednesday and the weekend off.

Work a different body part every day, take at least 2 days off then
start again.

Give larger muscle groups (Legs, back, chest) more days off, and
hit the smaller muscles, since they recover faster, more
often.

Alternate between light weight(12-15 reps) and High weight 6-8 rep
days.

i.e.
Day 1: Back and Biceps (Heavy)
Day 2: Legs & Calves (Light)
Day 3: Chest, Shoulders, and Triceps (Heavy)
Day 4: OFF
Day 1: Back and Biceps (Light)
Day 2: Legs & Calves (Heavy)
Day 3: Chest, Shoulders, and Triceps (Light)
Day 4: OFF

 

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