Weight Training Workouts

What weight training workouts will help you get the best results for your gym time?

There are certain patterns to your training that you can follow in order to get the best muscle mass gain from your training time. Spending time in the gym is hard enough with busy lives, so getting the most result for the time spent, is crucial to many people.

I have learnt a great deal from the 'No Nonsense Muscle Building' program, and will share some of my workout top tips that I have applied from the principles it encloses. These are my interpretations based on my body size, and I throughly recommend that you grab a copy yourself so you can target exactly what muscle groups you need, in order to get that big size fast. Each individual is different, and Vince Delmontes program will help you work through these unique aspects of your own body.

You can access your own copy through this link. Its a muscle gain must!

When I am first starting out at the gym, my routines are a little different to when I have been training on a consistent basis.

My initial routines focus on getting my body limber and used to metomorphic change. I do less weight, and do more reps and in one training session I will work more muscle groups in one session that I do when my focus shifts to maximising muscle gain, in the 3rd-4th weeks.

Using this approach, the chance of injury and soreness from over working the muscle groups is lowered, and it makes getting used to gym workouts much easier. I also focus more on cardio in the eraly weeks, with a 10 minutes warmup after stretching, and a 15 minute intensity cardio set at the end of my weight train. This way I build up my heart rate and mobilise any unwanted fat deposits while I train with weights. I aim to get my working heart rate into the aerobic zone of around 120-140bpm.

In the 3rd and 4th weeks of training, my body is now used to the intense protien diet, and I will begin to slowly introduce supplements as per the guidelines in the 'No Nonsense Muscle Building' book. Now my body is in a better place to start training focused muscle groups, and lowering the reps while aiming for higher weight classes.

I also start working muscles in a very tight plan, with a few days rest spaced in between each train to allow for growth and recovery. A typical weeks training pattern might be:

1st Weight Training Workouts of week:

Squats, deadlifts and leg press. Calves, quads and hamstring train.

2nd Weigth Training Workouts of week:

Back, delts, chest. Shoulders, traps and upper back.

3rd Weight Training Workouts of week:

Abs, obliques, central core. Biceps and triceps and forearms.

I like to ensure that I am working with weights that push me to at least 85% of my maximum by the third set. These weights will vary for you, but as an idea, for my bench press (chest workout) I will do:

-1 set at 82kg (10 reps)

-2nd set at 102kg (8 reps)

-3rd set at 122kg (8 reps, spot forced rep on last 3 reps)

-4th set at 132kg (5 reps, forced with spotter)

-5th warmdown set at 62kg (10 reps)

This is my general framework, and as an idea I am 6foot tall and 93kg around 15% body fat. Adjust the weight training workouts to your capability and your frame size.