Weightlifting Programs for Building Muscle and Burning Fat

Weightlifting programs can be designed for building muscle and getting big or for losing fat and getting lean. While everyone can benefit from weightlifting programs, the proper weight training routine will vary slightly, depending on your goals.

There are some important principles that you need to take into consideration when putting together your weightlifting routine. No matter what your goals, you want your weightlifting routines to include high intensity weight training.

The fastest way to make progress would be to stimulate your muscles with high intensity weight training (in order to trigger the adaptive response) and then minimize the stages of the recovery process.

The way to minimize the recovery process would be by performing the least amount of exercise needed to trigger the adaptive response - one set per exercise per body part.

Your weightlifting programs can and sometimes will include multiple sets for each exercise. However, you should start with one set as a break-in routine. Plus, if you don't make the progress you want, you only have one way to go when adjusting your number of sets. If you start you weightlifing routines with 5 sets per exercise and you don't make progress, you have no idea which direction to go and you'll waste a lot of time on trial and error.

Your workouts need to be short. This is a very important part of your successful weightlifting programs. You should never need to do a weight lifting routine that takes over an hour.

If you are in the gym that long, you aren't working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard. Your body needs time to recover from your weight lifting routine, so that in can adapt and grow. If you train with weights before your body is completey recovered, you won't add new muscle and will eventually over train, a big no no. This is another extremely important weight lifting tip. It seems that your body's potential for strength increases far outweighs your body's ability to recover.

What this means is that as you grow stronger, your body needs more time between weight training sessions in order to recover. Bench pressing 300 pounds is a far greater stress on your body than bench pressing 50 pounds, even if both were maximum attempts at the time. I see way to many people in the gym that always use the same weights workout after workout, month after month, year after year. And you know what? Their bodies never change. And no wonder. They don't do anything that gives their bodies a reason to adapt, build muscle and lose fat. This is why so many people consistently workout but don't make any progress.

You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates the above weight lifting tips. If you put the other pieces in place, such as your nutrition plan and supplementation plan, you'll be well on your way to great gains and transforming your physique.

And you can get that information on this site, through my free ebook (see below) and in my free newsletter.

1 - Squats
2 - Deadlifts
3 - Standing Calf Raises
4 - Lat Pulldowns
5 - Dips
6 - Bench Press
7 - Seated Dumbbell Press
8 - Dumbbell Curls
9 - Tricep Pressdown

Here's another weight lifting tip - break in to this routine. For the first few weeks, try working out 3 times per week on nonconsecutive days, performing 2 working sets of each exercise, doing 12 - 15 reps per set.

Don't train to failure.

After about a month, you can lower the reps on everthing but Squats and Deadlifts, to the 8 - 10 rep range. Start training to failure on some sets. After another month, begin training to failure on all working sets and consider only weight training two times per week to accomodate the higher level of intensity and strengh that you've developed.

You should do this for all your weightlifting programs. Use high intensity training for 4 - 6 weeks, switch routines, and then go easy and build up again. This can help prevent going stale and overtraining.

Keep in mind that weightlifting programs are the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weightlifting programs are much more effective for fat loss than aerobics or dieting alone.

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There are plenty of weightlifting programs, weight training information, nutrition, supplementatinon and goal setting information available to you on this site. Check out a bunch of our weightlifting programs and articles