Introduction to Weight Training
In The Weight Room
by Jim Wilson
In the weight room, there are generally two types of apparatus—freeweights
and machines, each having their benefits.
Machines are a great way for individuals interested in weight training
to get started. They serve as somewhat of a training wheel, using assistance
from cables, cams, and guide rods that help in isolating different muscle
groups and in teaching how certain exercises are performed. Some machines
come attached with selectorized weight stacks, making it easier to increase
and decrease the amount of weight being used, which also saves time by
not having to load and unload bulky freeweights.
Freeweights are those that don't require any assistance from cables or
eccentric cams such as barbells and dumbbells. Freeweights are great because
they don't restrict the body to any one range of motion, thus allowing
the individual to make whatever adjustments that are necessary to perform
the exercise properly. Another benefit is that freeweights offer more
variety in exercise allowing the muscle to be worked and developed from
different angles. When doing freeweight movements, be sure to select a
weight that can be controlled on both the positive and negative. Fast
jerky movements can be potentially dangerous to you and people around
you. As a measure of safety, it is always a good idea to have a spotter
around in case of emergencies.
When working out in a gym or health club, there are many things that should
be considered. First and foremost is safety. Often times people get so
involved in what they are doing that they fail to realize how easily accidents
can occur. Therefore, you must always be aware of your surroundings.
For example, leaning on an exercise machine while someone else is using
it can be dangerous because clothing can get caught in moving parts and
also there is the chance of fingers and hands getting smashed in between
weights. Therefore, machines are not to be leaned on. Leaving barbells
and dumbbells stacked on benches can also be very dangerous because they
can roll off the bench and onto the foot. The proper gym etiquette would
be to return the weights to their rack in between sets, not stack them
on the bench or scatter them around on the exercise floor.
Before starting on an exercise program, it is always best to have some
idea of what level of fitness to start from. Many times people go into
an exercise facility with little or no knowledge at all about exercising
and wind up overworking themselves to the point of total exhaustion or
near injury. They will usually jump on a bike or a treadmill, work up
a nice sweat, and perceive this as having a good workout. The fact is,
laying in the sun produces a similar "sweating" effect, but
offers nothing in the form of exercise. Sweat is simply the body's natural
cooling system. Below is an example of a basic bodybuilding circuit training
program. This program is usually followed by two additional circuit training
programs before introducing split training.
Basic Weight Training Program
| Exercise | Sets | Reps |
| Bike Warm-up | 1 | 15 minutes |
| Barbell Bench Press Chest | 1 to 3 | 12 to 15 |
| Lat Pulldowns Back | 1 to 3 | 12 to 15 |
| Lateral Raises Shoulders | 1 to 3 | 12 to 15 |
| Barbell Curls Biceps | 1 to 3 | 12 to 15 |
| Tricep Pushdowns Triceps | 1 to 3 | 12 to 15 |
| Crunches Stomach | 1 to 3 | 12 to 15 |
| Calf Raises Calves | 1 to 3 | 12 to 15 |
| Leg Curls Hamstrings | 1 to 3 | 12 to 15 |
| Leg Extensions Quadriceps | 1 to 3 | 12 to 15 |
All exercises should be done at a steady, rhythmic pace allowing the
muscle to work the full range of motion. Beginners should concentrate
on good form and keeping a steady workout pace instead of using heavy
weights. Once the muscles have gone through a conditioning stage, it might
be safer to challenge heavier weights. Perfect form creates perfect physiques.
For more information on beginning bodybuilding, posing choreography, or
contest preparation, please contact me: futabajim@sbcglobal.net.
In health and fitness,
Jim Wilson
Introduction to Weight Training
Phase II
by Jim Wilson
The next phase of this program will concentrate on adding some variations
to the routine. In Part I, I discussed some of the basic exercise equipment
involved in weight training, some rules and regulations, and certain safety
concerns that might be considered when first getting started. Now let's
move ahead.
The next series of exercises will be structured in the same sequence as
the first, but will offer a variation to the muscle groups being worked.
Basic Weight Training Program
| Exercise | Sets | Reps |
| Bike Warm-up | 1 | 15 minutes |
| Incline Dumbbell Bench Press Chest | 3 | 10 to 12 |
| Behind Neck Press Shoulders | 3 | 10 to 12 |
| Alternate Dumbbell Curls Biceps | 3 | 10 to 12 |
| Lying Dumbbell Extensions Triceps | 3 | 10 to 12 |
| 45-Degree Leg Press Quads | 3 | 12 to 15 |
| Lunges Quads, Buttocks | 3 | 10 to 12 |
| Single Leg Curls Hamstrings | 3 | 10 to 12 |
| Seated or Donkey Calf Raises Calves | 3 | 12 to 15 |
By combining these exercises and the exercises from part I, we can begin
to introduce a four-day split training routine. In addition to variety,
split training will also add a bit more intensity to the muscles being
worked. On a basic two-day split, I prefer a 2/1, 2/2 (2 days on, 1 day
off; 2 days on, 2 days off) combining all of my upper body exercises on
the first of the two days and lower body on the second two days. For example,
Monday and Thursday would be upper and Tuesday and Friday would be lower.
The routines can be done separately as circuit routines, or the exercises
can be combined for each muscle group. Reps should range from 20 to 15
for warm ups and 12 to 8 for progressive sets.
As a competitive bodybuilder, I also consider myself a sculptor. My goal
is to master all the tools of my trade and use them with precision. Nutrition
is the clay that gives my creation the strength to stand the heat and
pressure of my daily workouts. The weight training apparatus are the tools
from which my creation is crafted. I am the craftsman and dutiful art
student who ultimately unveils center stage...the Creation.
For more information on beginning bodybuilding, posing choreography, or
contest preparation, please contact me: futabajim@sbcglobal.net.
In health and fitness,
Jim Wilson
MILO magazine, March 2000, Volume 7. No. 4
Five, Four, Three, Two, One - Done!
Jim Schmitz
U.S. Olympic Weightlifting Team Coach 1980, 1988 & 1992
As I stated in my previous MILO article, "Power Training for the
+35-year-old Strength Athlete," most of us can't train like Bulgarians
or even young weightlifters in their prime. I once coached and trained
America's strongest weightlifters: Patera, Wilhelm, Martinez and Clark,
to name a few.
Now I'm coaching more lifters past their prime than looking forward to
their prime. These strength athletes want and can still lift some really
heavy weights, but they must train quite differently. I am going to present
here some training principles and programs for the strength athlete who
might be past his or her prime or might not have the time, energy, desire,
or ability to train long, hard hours, but would still like to be strong,
healthy, and lift some pretty heavy weights, just for the fun of it.
Hopefully you already know how to do the Olympic lifts and have some experience
and understanding of training and your ability. If you are a beginner,
this really isn't the program for you, but of course, if you want to try
it, go ahead. If you are a beginner or making a comeback after a long
layoff, then do the basic five exercises, but do them light and for three
sets of five reps for one to two weeks.
The program consists of the five best and basic exercises for developing
strength and power: snatch (S), clean and jerk (C&J), deadlift (CDL),
squat (back squat (BS), front squat (FS)), and bench press (BP). However,
included in these exercises are variations, such as high pulls (snatch
(SHP), clean (CHP)), power snatches (PS), power cleans (PC), push jerks
(PJ), and overhead squats (OHS). You could also do dumbell bench presses
(DBP) instead of barbell. There is a lot of room for options, provided
you do squats, pulls, and pushes. It's very important not to do too many
exercises or sets and reps. This is quality training at its optimum.
So, here we go; our example weightlifter is 40 years old, weighs 90 kilos
and does 90 snatch, 110 C&J, 140 back squat, 130 front squat, 140
deadlift, and 125 bench press. Let's also say as a young lifter he did
110 D, 140 C&J, 180 BS, 160 FS, 180 DL, and 150 BP. Now I will outline
a four-week cycle, light (70%), medium (80%), heavy (90%), and maximum
(100%), with three workouts per week. Also, remember I write weight x
sets x reps for only one set with that weight, or weight x sets x reps
if more than one set with that weight.
| WEEK 1: Light (70%) Workout A 1. S 40 x 5, 50 x 4, 60 x 3, 65 x 2, 70 x 1 2. SHP 80 x 3 x 3 3. PC &PJ 60 x 5, 70 x 4, 75 x 3, 80 x 2 4. BS 60 x 5, 80 x 4, 90 x 3, 100 x 2, 110 x 1 5. BP 60 x 5, 75 x 4, 85 x 3, 95 x 2 Workout B 1. J 60 x 5, 75 x 4, 85 x 3, 90 x 2, 95 x 1 2. P & SS 40 x 5, 50 x 4, 60 x 3 3. P & SC 60 x 5, 70 x 4, 75 x 3 4. OHS 40 x 5, 50 x 4, 55 x 3 5. BP 60 x 5, 75 x 4, 85 x 3, 95 x 2, 100 x 1 Workout C 1. PS 40 x 5, 50 x 4, 60 x 3, 65 x 2 2. C & J 60 x 5, 75 x 4, 85 x 3, 90 x 2, 95 x 1 3. CDL 100 x 2, 105 x 2, 110 x 2 4. FS 60 x 5, 70 x 4, 80 x 3, 90 x 2, 100 x 1 5. BP 60 x 5, 75 x 4, 85 x 3 WEEK 2: Medium (80%) Workout A 1. S 50 x 5, 60 x 4, 65 x 3, 70 x 2, 75 x 1 2. SHP 85 x 3 x 3 3. PC & PJ 60 x 5, 70 x 4, 80 x 3, 85 x 2 4. BS 60 x 5, 85 x 4, 95 x 3, 105 x 2, 115 x 1 5. BP 60 x 5, 80 x 4, 90 x 3, 95 x 2 Workout B 1. J 60 x 5, 80 x 4, 90 x 3, 95 x 2, 100 x 1 2. P &SS 40 x 5, 50 x 4, 60 x 3 3. P & SC 60 x 5, 70 x 4, 77.5 x 3 4. OHS 40 x 5, 50 x 4, 60 x 3 5. BP 60 x 5, 80 x 4, 90 x 3, 97.5 x 2, 105 x 1 Workout C 1. PS 50 x 5, 60 x 4, 65 x 3, 70 x 2 2. C & J 60 x 5, 80 x 4, 90 x 3, 95 x 2, 100 x 1 3. CDL 105 x 2, 110 x 2, 115 x 2 4. FS 60 x 5, 75 x 4, 85 x 3, 95 x 2, 105 x 1 5. BP 60 x 5, 80 x 4, 90 x 3 WEEK 3: Heavy (90%) Workout A 1. S 50 x 5, 60 x 4, 70 x 3, 75 x 2, 80 x 1 2. SHP 90 x 3 x 3 3. PC & PJ 60 x 5, 70 x 4, 80 x 3, 87.5 x 2 4. BS 60 x 5, 90 x 4, 105 x 3, 115 x 2, 125 x 1 5. BP 60 x 5, 80 x 4, 90 x 3, 100 x 2 Workout B 1. J 60 x 5, 85 x 4, 95 x 3, 100 x 2, 105 x 1 2. P & SS 40 x 5, 50 x 4, 60 x 3 3. P & SC 60 x 5, 70 x 4, 80 x 3 4. OHS 40 x 5, 50 x 4, 60 x 3 5. BP 60 x 5, 80 x 4, 90 x 3, 100 x 2, 110 x 1 Workout C 1. PS 50 x 5, 60 x 4, 70 x 3, 75 x 2 2. C & J 60 x 5, 80 x 4, 90 x 3, 97.5 x 2, 102.5 x 1 3. CDL 110 x 2, 115 x 2, 120 x 2, 127.5 x 1 4. FS 60 x 5, 80 x 4, 95 x 3, 105 x2, 115 x 1 5. BP 60 x 5, 80 x 4, 90 x 3 WEEK 4: Maximum (100%) Workout A 1. S 50 x 5, 60 x 4, 70 x 3, 80 x 2, 85 x 1 2. SHP 95 x 3 x 3 3. PC &PJ 60 x 5, 70 x 4, 80 x 3, 90 x 2 4. BS 60 x 5, 90 x 4, 110 x 3, 125 x 2, 135 x 1 5. BP 60 x 5, 80 x 4, 90 x 3, 100 x 2 Workout B 1. J 60 x 5, 90 x 4, 100 x 3, 105 x 2, 110 x 1 2. P & SS 40 x 5, 50 x 4, 60 x 3 3. P & SC 60 x 5, 70 x 4, 80 x 3 4. OHS 40 x 5, 50 x 4, 60 x 3 5. BP 60 x 5, 85 x 4, 100 x 3, 110 x 2, 120 x 1 Workout C 1. PS 50 x 5, 60 x 4, 70 x 3, 77.5 x 2 2. C & J 60 x 5, 80 x 4, 90 x 3, 100 x 2, 105 x 1 3. CDL 115 x 2, 120 x 2, 125 x 2, 135 x 1 4. FS 60 x 5, 90 x 4, 105 x 3, 115 x 2, 125 x 1 5. BP 60 x 5, 80 x 4, 90 x 3 |
There might be a tendency to want to lift more and do
more sets and reps. Resist the temptation to do more; your knees, back
and shoulders will appreciate it, big time. If the jumps between weights
are too big, then take smaller, more comfortable jumps and add a set or
weight at the end, but only do one rep. However, with practice and training
you should be able to take the bigger jumps. When you finish the four-week
cycle, start over again and adjust your weights where you can. If you
are going to compete in a competition, then train light the week before.
If you prefer to or can only do this power strength program twice a week,
then do programs A and C, eliminate B, but put Bs bench press workout
in program C.
You can vary your exercised depending on how you like to do them, that
is, all power snatches, or from the hang or off the blocks or combinations.
But stick to the basic five, snatch, clean and jerk, deadlift (high pulls
are in the deadlift category), squats, and bench presses (inclines are
included here). I've included some combinations such as PC & PJ, which
is power clean followed by push jerk, that is one power clean and one
push jerk for each rep, or five PCs and one PJ after the last PC. P&SS
and P&SC
mean you power the first reps and squat the last rep; a set of five reps
is four powers followed by one squat.
Also, thoroughly warm up with at least 15 minutes of stretching all your
joints and do lots of warm-up lifts with an empty 20-kilo bar. And do
plenty of stomach exercises, sit-ups, leg raises, crunches, etc., and
do them at the beginning of your workout, right after your stretches.
I recommend two sets of 25 sit-ups, followed by side bends and trunk twisting,
and then two sets of 25 leg raises.
Cardiovascular exercise, jogging, bicycling, swimming, cardio machines,
or whatever should be done on alternate days, not your weightlifting day.
Twenty minutes of cardio won't take away from your strength; more than
that might.
If you want to add some weight training (bodybuilding) exercises, do so
after you have done the above basic five. Also, follow the same principles
as your power training, not too many exercises and sets and reps: 5, 4,
3, 2, 1 will work very well. However, for weight training exercises I
recommend 10, 9, 8, 7, 6 for sets and reps.
Be very patient, persistent, and conservative in your training and weight
selection, and respectable weights and gains will happen. And most important
of all your muscles and joints will feel great.
Oxford University researchers presenting at the November American Heart Association Scientific meeting advised that high fat/low carb diets, such as the once popular Atkins diet, actually undermine the heart's energy stores. "The heart requires energy for contractions," explained Dr. Damian Tyler. "You do see similar patterns in a more severe form in patients with heart failure, and type 2 diabetics also suffer from lower energy stores." The long-term meaning of this research will take time to define. It is clear, however, that high fat/low carb diets do affect the heart.