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Nowadays, there are so many variables involved in a weightlifting program: reps, sets, types of exercises, rest-time, weight-load, frequency of session, aaaaaah…where do you start?? How many should you be doing of each?? Well, when I first started, I had no idea! I just kind of did what felt like a challenge. Yep, you heard right. There was no underlying structure to my workout and I certainly didn’t really get that there could be different goals— it’s just about getting in shape no? Well yes, but that can mean many different things!
So, before you start stressing on what to do and how to do it, make sure you first identify your exact goal. Based on that goal you can then identify the most suitable weightlifting program. I guarantee that after determining your goal, structuring workouts will become super straightforward!
So as for those goals, there are three general categories: Endurance, Hypertrophy, and Strength.
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1. Endurance
This type of training is exactly what its name implies—it aims at building up muscle endurance; in other words, training your muscle to withstand constant and repeated contractions for a prolonged period of time.
How is this achieved?
- Weight-load: Must be light (not so light that you’re not even challenged but light enough to be able to sustain it for a while).
- Reps: At least 12, fifteen is better- again you are training to endure muscle exertion so the more reps, the higher endurance. (This doesn’t mean you should do 100!)
- Sets: 4-6; again, the more sets you are able to perform, the more able your muscle will develop to withstand constant exertions.
- Rest between sets: 30-60 sec; this is a short rest time as you want to keep your muscles under constant strain.
Who is this workout best suitable for?
- Beginners to weight-training. Since this program works with lighter weight-loads, it is ideal for beginners as it helps avoid injury and preps the muscle for subsequent more advanced training.
- If you would like to fight fatigue. Given that this program works with constant movement, it really helps build and improve energy levels.
- Sports athletes; especially those involved in sports that entail repeated movements such as swimming, skiing, skating, cycling, and running.
2. Hypertrophy
This type of weightlifting program aims at building muscle size. It’s based on the concept of exerting muscles to a point where they actually get damaged. Thus, to counterbalance the newly formed ‘micro tears’ the muscle proceeds to produce more protein, not only regenerating the damaged tissue but making it grow even bigger. This is what you’re looking for if you want the big guns. Hypertrophy helps you increase lean muscle mass and gets you that ‘tone’ and ‘well-defined’ figure.
How is this achieved?
- Weight-load: Must be medium (heavy enough so that you finish your set basically dying and can’t do another rep- this is called achieving ‘muscle failure’).
- Reps: 8-12; less than this and you are probably lifting too heavy; more than this you and are probably lifting too light.
- Sets: 3-5
- Rest between sets: 1-2 min
Who is this workout best suitable for?
- Anyone who is not a complete beginner to the gym and is looking to increase muscle growth for a more ‘toned physique’
For those of you who are interested in more advanced hypertrophy training, check out my post the advanced guide to hypertrophy training. These exercise tricks are what really got me loving the gym 🙂
3. Strength
Can you guess what this program aims for?? That’s right! It aims at increasing your strength or in other words, maximizing the amount of force your muscle is able to produce. So, if you are lifting 10 lbs weights and would like to be lifting 100 lbs weights, well the road to success is long, but this would be the program to follow!
How is this achieved?
- Weight-load: Must be high (like hypertrophy training, the load must be heavy enough so that you reach muscle failure- only that this time you have half the repetitions to complete).
- Reps: 6 or less; anything more, your load is not heavy enough.
- Sets: 2-4
- Rest between sets: 2-5 min
Who is this workout best suitable for?
- Anyone who has been training for quite some time and would like to see an increase in their weight-lifting limit.
I hope this was helpful guys! Next time you go the gym, try and modify your weightlifting program according to your goal and I guarantee you will get results!
Happy Training!
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