Weight Lifting Routines

Types of Weight Lifting Routines

If you’re interested in getting bigger but aren’t sure which routines to do I hope this page will provide you some direction on that debacle. There are various workout programs available like P90x, Insanity, and many others however sometimes you just may not want to cough up that much cash for another training program, especially if you’re spending enough on your supplements.

On this page I’ll share my favorite routines I do in the gym or at home when working out as well as my thoughts on the training programs I have personally used.

Weight Lifting Routines

#1 Break-Downs

Target:

  • Biceps and triceps

Equipment Needed:

  • Cable machine – suggested
  • Multiple weight dumbbells in increments of 5lbs- if you don’t have access to a cable machine

This is one of those very simple weight lifting routines that are great for winding down your lift and excerpting every last bit of energy you have to complete your workout. This routine is too difficult to use with resistance bands so I suggest either having a multiple weight dumbbells (probably in increments of 5 -10lbs), or using a cable machine at the gym.

How I perform this routine is I start with a dumbbell that is the most weight I know I can curl 10 reps of. I do my 10 reps then I drop my weight by 5lbs and do 10 more immediately (no breaks!). I then drop my weight by 5lbs again and do 10 more reps. I continue this until I work my way down to the lowest weight dumbbell I have in my arsenal.

This is a fast paced finisher that leaves you thinking 5lbs has never felt so heavy by the time you get done. If you really want to step things up in this workout once you hit the lowest weight you have start working your way back up and doing the same in reverse order. Do 10 reps, add 5lbs, do ten more, add 5 more.

One of my favorite finishing routines that shows great results.

#2 Hand Over Hand Rope Row

Target:

  • Forearms
  • Lats, midback, and lower back
  • Obliques
  • Legs

Equipment Needed:

  • Thick rope about 2 inches thick and 30 feet long
  • Weighted sled
  • Additional weights

Another one of my favorite weight lifting routines, this requires a good amount of space. First attach the rope to the weighted sled, make sure it is tight otherwise you’ll go head over heals if it pulls lose. Depending on the type of sled you have the type of weights that will fit on them will differ. Add the appropriate amount of weight for yourself.

Squat down so you are not standing straight yet are not in a full crouch either. It’s more of a natural squat stance, tough to explain. Tighten you abdominal as you get ready to row so that you can work those obliques. Now pull the sled toward you in a rowing motion hand over hand while alternating the pull from side to side after each row.

The video below courtesy of “Underground” shows this workout well.

Other Resources

Another great resource for learning workout routines is Mensfitness. Though some articles are cluttered with ads and difficult to find the content you’re looking for they do have some great information.

More routines coming soon so be sure to check back!

Training Program Review

P90x Review

I’m sure you were probably expecting me to run through this long list of training programs I’ve tried before but honestly the only at-home training program I’ve ever paid for was P90x. As I type this to share my thoughts the only thing that runs through my mind is “real sweat, real people”, as Tony would always say during the videos.

To provide some overview on the program the instructor is Tony Horton in his late 50’s who could probably still take on most 20 year olds and come out on top. Each video (there are 12 of them) is led by him and various guests he has on the trainings. Each one is intended to focus on various parts of the body and ranges from cardio kickboxing to yoga, with many muscle building exercises in between.

Each routine various in time, some are as quick as 30 minutes and others may be closer to an hour of grueling sweat evoking exercise. Every video starts with a few warmup exercises as well as cool down ones. This is great for those who may want to get right into exercising but don’t know the proper warm up techniques to prevent you from straining anything. I’d advise that you make sure you do these if you choose this program.

Throughout the videos Tony does a great job keeping you engaged. I’ve heard some people who think his constant talking is annoying however I find that it keeps me focused and after a few times watching each video I find myself repeating him. Though he’s pretty hardcore he doesn’t seem like the type to be yelling at you like some drill sergeant.

By having the multiple guests on the show he teaches you various methods for doing routines. For example if you only have resistance bands the program will run you through two ways to do it; one with free weights and one with the bands. This prevents you from needing to buy more equipment if you already have some. Additionally some of the routines will have varying degrees of difficulty, each of which someone on the show will perform for you.

I think the hardest thing about P90x is keeping up with a routine. To go from not working out to doing it every day for about an hour may be difficult to get into at first but once you get over that 2 week hurdle and start seeing some minor improvements physically you’ll want to keep it up and advance those improvements.

I did P90x for 5 months until I felt confident to hit the gym with the improvements I made by using P90x, a proper diet, and finding the correct supplements for my goals. This is one of those programs I’d highly suggest if you are looking to start a workout routine in your home and even now with it being a few years old I’m sure you can pick it up at a fraction of the cost I did when I first bought it.

 

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