Weight Training

Starting Off

Now obviously by the title of this post I will be discussing weight training and some of the things i felt worked for me and were beneficial to others that I recieved positive feedback from. As I talked about in the last post a lot of the concepts I discuss and that you as the reader will hopefully eventually try for yourself involve listening to your body and the feedback it gives you. So lets begin.

TOPICS

The topics i will be discussing to day are as follows:


-CORE workouts
-Auxiliary lifts
-Rest

CORE Workouts

Now with CORE workouts being the title of this topic many people may automatically assume that it is involving your core as in abdominals obliques ect. That is not the case, I am refering to olympic lifts. For Example Bench Press, Squat, Hang Clean, and Dead Lifts.

Now please keep in mind that since I play football the lifts I will be discussing in this post will have a more football based philosophy and some exercises that I mention may not be necessary for training in all sports. Also keep in mind that this is not the only post I will put up in refrence to weight lifting this is just the program that I am currently following, again I will be posting more concepts that involve weight lifting!

The CORE lifts I mentioned are essential to success in the sport of football in all areas. In reguards to the Bench Press, it is crucial to do this lift at least once a week. With the regiment given at my football program you are required to bench 2x per week, Mondays heavy benching then Friday a light bench just to keep your muscles active. It is also broken up into phases. Now when training for this sport you must realize that once your season is over you cant just take a month off and jump right back into where you left off prior to the begining of your season where you were/should be at your strongest. Phase one begins with 2 warm up sets and then 3 sets of 10 reps and then one comedown set of a lighter weight where you can just burn out and get your muscles nice and tired. Then Following that Phase is a lighter repetition yet at the same time heavier weight. The Second Phase starts off the same with 2 warm up sets then 3 sets of 8 repetitions followed by a comedown set. Then the third and final Phase of the program would be the same trend, lighter reps more weight. The Third Phase is same as the previous 2, 2 warm ups then 3 sets of 5 reps followed by the burn out set. The Phases I just discussed do not just apply to the Bench Press but all the Core lifts I mentioned. the only difference is that The Bench Press is done 2x per week and the rest of the CORE lifts are not. The phases should be a duration of anywhere from 1 month to 1 1/2 months long (4 to 6 sessions). I have seen tremendous gains through 3 years following this program and hope that you eventually try it for yourself. If you choose to try this program out then listening to your body comes into play. If the regiment that you followed prior to trying this program was more successful for you, then you should no longer follow this program. Remember DO WHAT WORKS FOR YOU!

Auxiliary Lifts

Much different then the CORE lifts that I just spoke of, Auxiliary lifts focus on smaller groups of muscles whereas CORE lifts focus on larger muscles. Now many of you may say well what difference does that make? With an Auxiliary lift such as bicep curls there are more ways to take the stress off of your arm by the smallest and slightest movements and improper techniques, whereas on a Bench Press the muscle targeted requires a more drastic incorrect form in order to completely mis-execute the lift. Now theoretically all lifts should be done with the proper form but as I just said if your doing it right but your just not feeling the burn or seeing the results that u feel you should be, or that you have felt in previous lifts that focus on the same muscle, you should stop wasting your time and do what you feel is best for you. There are hundreds upon hundreds of Auxiliary lifts that someone can do. What I suggest is that you should focus on certain muscles per day and choose Auxiliary workouts that complement them. for example if the main focus of your workout is back. Then follow up with lifts like pull ups or bent over rows ect. 

REST

Rest is just as important as the lifts that you do. An example of the regiment that I follow that happens to work for me is a 3 day regiment. Monday, Wednesday, and Friday. Monday the core lift is the Bench Press followed by Auxiliary lifts that complement chest and shoulders. Wednesday the core lift is the Hang Clean with Auxiliary workouts that complement your back. Friday the core lift is Squats and the Auxiliary lifts that complement that are leg exercises. The rest which is one day in between is essential so that your muscles have time to heal and recuperate so that your ready for your next day of training.

CONCLUSION

In conclusion of this post, would like to say i hope you try some of these ideas and i hope they work for you.... Dare To Dream and Just Do It