Do you want to be stronger? Are you looking for strength training and don’t know where to start? Strength training goes beyond walking into the weight room and lifting weights without any planning.
For strength training to be effective, it does not lead to any type of injury and provides us with all the benefits that this type of routine provides, it must be consciously planned, with an appropriate number of training days that we can perform and an appropriate selection of exercises. .
How to plan your own weight routine
1. Set goals
The first thing you should do before starting to lift kilos like crazy is to set a long-term goal, which in turn is specified in achievable goals for short periods of time.
The objectives must be real and achievable. We cannot dream of being Olympic lifting champions next year if we have been in the gym for 2 months.
2. Start small
Plan your workouts for 3 days a week, giving breaks of at least 24 hours between sessions and increase the training days depending on the adaptation you get.
With 3 sessions a week of 45 minutes each, you can achieve great progress and greatly reduce the risk of injury.
3. Perform multi-joint exercises
Multi-joint exercises have proven to be the most suitable for generating force, since they involve greater muscles, unlike isolated or single-joint exercises, which do not generate the same stress, since they isolate the muscles.
Therefore, give priority in your workouts to the squat, the deadlift and the bench press, among other compound exercises.
4. Use the watch
Rest periods in this type of training are essential, since you must allow yourself an almost complete muscular recovery to be able to perform the next lift as heavy as possible. Therefore, you should follow the following rest periods in your strength training.
- If you do less than 6 repetitions you should rest for 2-3 minutes.
- If you do more than 6 repetitions, the rest should be about 75-90 seconds.
5. Record training sessions and data
Keeping a detailed record of the training sessions will allow us to see our progression and our records. In addition, it will motivate us in all training sessions to improve ourselves.
6. Avoid always doing the same training
Studies show that our body is able to quickly adapt to any type of training, so you should try not to do the same plan for more than 6 weeks.
3 Examples of strength training
Strength training for 3 days
This training works the muscles of our entire body during the 3 sessions. You will need to complete 3 sets of 10 to 12 repetitions each. You will see that 2 exercises appear in a row, that means that you must execute them in superset and rest 60 seconds between each one.
Day 1
- Deadlift + Dumbbell Bench Press
- Lunges with body weight or ballast + Military press with unilateral seated dumbbells.
- Press + 30-45 seconds of planks.
Day 2
- Barbell squat + Supine chin-ups.
- Dumbbell Row + Single Leg Femoral Curl on Fitball.
- Lateral lunges + abdominal crunches.
Day 3
- Barbell front squat + Rack chins
- Single Leg Deadlift + Incline Dumbbell Bench Press.
- Lunges back + 30-45 seconds side plank.
Strength training for 4 days
Here, we will divide the training one day for the lower body (Leg) and another day for the upper body (Torso). In this way, when training 4 days, we will give two weekly stimuli to each muscle group, leaving two days of rest between training sessions of the same muscles.
Complete 3 effective series of each exercise doing about 10-12 repetitions, respecting the rest times of the previous routine.
Day 1: Leg
- Squat
- Lunges with dumbbells + Femoral on machine.
- Lying press + Standing dumbbell calves + 30-45 ″ plank.
Day 2: Torso
- Chin ups.
- One-Handed Dumbbell Row + Incline Dumbbell Bench Press.
- Pulley Chest Crosses + Barbell Bicep Curl + Abdominal Crunch.
On Wednesday take it on active rest. You can dedicate it to practicing the sport that you like the most or do cardio. Thursday repeats day 1 and Friday day 2.
Strength training for 5 days
If you are at a more advanced level and have 5 days to train, divide your body into muscle groups to give each muscle group a greater volume of work.
Complete 3 effective sets of each exercise of 10-12 reps each and a rest between sets of 60 seconds.
Day 1: Chest / Triceps
- Dumbbell bench press.
- Incline bench press with dumbbells + parallel dips.
- Pulley chest crossovers + pulley triceps extension + 30-45 ″ plank.
Day 2: Legs
- Squats
- Single Leg Deadlift + Dumbbell Lunges.
- Press + standing calves + Nordic Curl.
Day 3: Back / Biceps
- Dominated.
- One-sided dumbbell row + Standing birds.
- Pulley back extension + Pulley bicep curl + Face pull.
Day 4: Legs
- Dead weight.
- One leg squat (pistol) + Dumbbell lunges.
- Press + standing calves + 30-45 ″ iron.
Day 5: Shoulder / Abs
- Standing barbell military press.
- Seated Dumbbell Military Press + Dumbbell Lateral Raises.
- 50 meters weight farmer + Power wheel + 50 meters Ride of the waiter on the head.
Conclution
The routines that we propose here are basic, flexible and should serve as the basis of your training, adapting them to your level of physical condition.
Remember that training is only part of the equation, you must have a good diet and adequate rest to achieve the goals you have set for yourself.
Reference
- Duvall, Jeremey. How to Make a Strength Training Plan (and Keep It!). For Greatist. ⌊Revised December 2016⌋.