Starting A New Weight Lifting Program

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Starting A New Weight Lifting Program

Hi,

Can anyone please tell me how to start a new weight lifting program?

I have been just doing barbell curls and pushups for about 5 months and i made small improvements in strength and smaller improvements in size.

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Starting A New Weight Lifting Program

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Start with the big 7 exercises
by: Josh -- Author WLC System

You definitely need to start learning how to do the "big 7" exercises. The big 7 exercises are the squat, deadlift, bench press, row, overhead press, chin up, and dip.

Here's a page showing you how to do them:

http://www.weight-lifting-complete.com/7-core-weight-lifting-exercises.html

Here's what I recommend:

Workout A:
1) Squats, 3x5
2) Bench Press, 3x5
3) Rows, 3x5
4) Dips, 3x5

Workout B:
1) Squats, 3x5
2) Overhead Press, 3x5
3) Deadlifts, 3x5
4) Chin Ups, 3x5

Start out with very light weights and only increase when you do all sets and reps with good form and technique.

That will get you on the right track. Enjoy the weight lifting program.

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Warm-up and weight
by: Anonymous

Do the 3 sets include any warm-up sets?
Should the same weight be used in all 3 sets?

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More Weightlifting Information
by: Josh -- Author WLC System

Some more information for you:

1) The sets listed do not include warm-up sets at all. The warm up protocols are discussed within the WLC System Manual. If you learn how to warm up properly, you will be able to perform much better during your working sets.

Some guidelines to follow for warm ups include not wearing yourself out with lots of reps and ramping the weight up over several sets. Fewer warm up sets for lighter weights (relative to your strength on an exercise), more warm ups at beginning of workout, and fewer warm ups as the workout progresses depending on the exercises and muscle groups being used earlier in the workout.

The exact guidelines (very easy to follow) are within the WLC System Manual, which is free to every member of Weight Lifting Complete. All you have to do is sign up for free, go to the Members Section of the website, and download the manual.

There is an entire section within the manual on warming up properly for weight training.

2) For the weight lifting program listed above, you should use the same weight for all 3 sets of a given exercise.

There are many different ways and strategies that all work. These strategies are discussed within the WLC Workouts Manual and implemented within the 70 or so workout programs within that manual.

For example, you can ramp the weight up for a different number of sets. You can do single sets not to failure, single sets to failure. Multiple sets at different rep ranges during a single workout. Multiple rep ranges but only over an entire weight lifting cycle of 8 weeks or so. You can stay with low reps the entire cycle. High reps the entire cycle. You can use beyond failure techniques.

The WLC Workouts Manual implements all of this. You will always have a weight lifting program with the workouts manual. One of the keys to making progress from program to program is switching between different styles of weight training.

The WLC Workouts Manual includes the following styles of weight training:

1) Full Body Strength Specific Training
2) Full Body Size Specific Training
3) Low Recovery Split Training
4) High Intensity Split Training
5) Increased Volume Split Training
6) Maximum Volume Split Training
7) Strength Specific Split Training
8) Pulsating Factors Training
9) Beyond Failure Training

So there are many, many different styles of weight training that work. I always suggest you start with the level 1 style shown above, which I recommended earlier. That was just an example for that style of training.

I highly recommend you get a copy of the WLC Workouts Manual and start there.

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