Weight-lifting routines You'll find two starter programs below. They are broken up by muscle group and are three days per week. You can experiment with splits, exercises, and the number of days per week. I suggest 12-15 repetitions and one to three sets per exercise for beginners (rememb...
I wish rest times were a little more customizable (meaning add or subtract time based off of need). I also wish deload weeks could be programmed in, not just targeted towards a particular muscle group. Reloading weight for 1 day, for one exercise, of a 6 day week of PPL is not really...
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets. No...
Or you can double that and do each workout two times in a week for a 6-day program. But regardless, this is just one way that you can go about it. Now I’m sure you’re thinking, “Having a weight lifting routine sounds awesome! But where do I start?” Getting Started With ...
Weight-lifting routines You'll find two starter programs below. They are broken up by muscle group and are three days per week. You can experiment with splits, exercises, and the number of days per week. I suggest 12-15 repetitions and one to three sets per exercise for beginners (rememb...
5: Rest or Active RecoveryFree Weight Lifting Schedule Take a day off from intense lifting, or engage in light cardio, yoga, or mobility work to aid recovery. 6: Full-Body Deadlift Squats Bench Press Pull-Ups Leg Press Military Press ...
That’s why I like the 3 day a week setup this program recommends. Also the 45 min to 90 min workouts are not too intense with the rest cycles, but are tough because of the heavy weight. If you are like me you will get impatient the first two months because for that time it felt...
Lyle McDonald is a leader when it comes to stamping out the BS in the fitness industry. His weight lifting routine is done in 6-8 week cycles. One cycle entails several weeks of heavy lifting followed by a 1-2 week deload. This maximizes progress by providing necessary rest before ...
Yes, you can do cardio on rest days, although this does depend on your overall goals. Light cardio sessions on your non-weight lifting days can actually speed up the recovery process. However, super-intense cardio may actually impact your ability to lift weights the next time you’re in th...
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