Last week I gave you the framework for how a weight lifting program can evolve as a person gets more experienced, and more serious. This week I’d like to give you some sample programs for a couple of those stops along the way.
Keep in mind that there are countless ways to lift weights, along with countless programs. These are a few programs that I use to help people get started and are by no means the only way to do things. As you learn more and more exercises, feel free to change things up often to keep your body guessing—and growing.
CIRCUIT TRAINING WITH MACHINES
BUILDING SIZE & STRENGTH (PART ONE)
Posted: September 13, 2012
Last week we talked about the main three fitness goals I’ve seen—toning up a bit, losing a little weight, or losing lots of weight—along with a basic game plan for each goal. But there are some other goals that people often have, including gaining size and strength; getting ripped; and training for specific events. This week I’d like to focus on Gaining Size and Strength.
This is a very common goal, particularly with men. Gaining size and strength is not all that difficult to do, especially for someone just starting out. At that point, most anything will work, and it really comes down to just adding more calories to your diet, and getting to the gym often, hitting the weights.
You need to make sure the calories are high quality, with lots of protein for building muscle and bone. That protein can come from low-fat dairy products, lean meats, nuts, peanut butter, and often, protein shakes.