In any body mass workout, there are actually numerous weight lifting programs that are usually used to realize diverse quests. Most weigh lifting plans will supplement your specialized sports training. Others will be suitable for bodybuilding and resistance training. You will find others that will be meant for recreation or general fitness and condition. Whatever the reason for a strength training program, it is important to know there are numerous weight lifting workouts out there that are often used. In this article we will look at three programs for three varying purposes.

1. Alternate Body Training Method

This method is meant for serious muscle builders which incorporates a strength training routine exercising complementary muscles. Complementary muscles are muscles which when one contracts, the other group is actually at rest or not fully activated. Good examples of complementary muscles are the pectorals and latissimus dorsi, biceps and triceps, hamstrings and quadriceps, and abdominals and spinal erectors. On day 1, we can target pectorals, triceps, quadriceps, and spinal erectors for exercising, while not involving the other components of the complementary set. On day 2, we can then work on the latissimus dorsi, biceps, hamstrings and abdominals. We can repeat the weight lifting routine on subsequent days. By this system of training, each component set, gets rested for 48 hours before they are engaged again. At the same time, intense exercising are usually carried out for maximal growth and development.

2. The One-Three-Five Strategy

This is a very common weight lifting routine that is used by most sports program to include a weight working out component in the training for the sport. Most sports as we know will benefit from selected form of strength exercising. The strength and power working out attained in this strength training routine will be useful in the execution of the sports skills during competition. As an example, the jumping power attained in weight training will be useful for a basketball player executing lay-ups and dunks. The One-Three-Five Method is basically allocating Mondays, Wednesdays and Fridays for strength training and the other days for sports skills and tactics working out. During strength working out days, the athletes will execute a general weight lifting routine of bench presses, pull-ups, sit-ups, military presses and squats. These are five general mass building and strength working out exercises. Each exercise targets a major muscle grouping, thus ensuring that overall strength working out is achieved. In this routine, the athletes also perform general sets and repetitions of 4x10.

3. 3-Day Split Working out Strategy

In this system, the whole body is worked over 3 days. We working out similar muscle sets on each day while allowing the other parts to rest and recover. We can divide our muscles into the following three groups: chest, biceps and triceps; back, abdominals and shoulders; thighs, gluteus and calves. In addition to rest and recovery allocated for this weight lifting routine, another key advantage is the utilization of pull and push muscles on each working out day to protect the skeletal structure of the body. Such as, working out the biceps (pull muscle) and triceps (push muscle) will protect the elbow joints well. The 3 day rest is also very substantial for growth to take place.

Again, the above 3 body systems and strength training plans are not the only ones available. When deciding on which routine to use, it is important to bear in mind the objectives of your strength workout. As you progress, you may even combine and vary your strength training regimes to quickly attain your exercising thinkable goals.