Weightlifting 102

Preface

I suggest anyone reading this, and is new to the gym, to read the previous part post first: Weightlifting 101: Part 1 – The Basics and Foundations for Starters

While this post is meant to for anyone, including beginners, the routine and advice is advanced. I personally don’t believe in having people start out on beginner routines. They learn incorrectly and have difficulty adapting to higher levels. There is no real reason for it other than making an easy to follow routine and “learning” to lift on compound exercises. Well that’s stupid. Learn something once, the right way.

The Routine

I bet the majority of you will want this part the most. I’m going to put it at the top here. But if you give a shit about reaping the results from a routine like this, then you better read this whole damn post and not just come for a routine to copy the routine thinking “doing that will get me results“. Basically if you’re only interested in the routine, fuck off, go do cardio at Planet Fitness or something. What you do in the gym does matter, but the routine/list of exercises doesn’t matter a ton. It’s how you do it and what you do outside the gym.

So let me explain how this split works. I call it a continuous split cycle. Instead of having muscle groups on certain days of the week with certain days as rest days, I just go to the gym every day, or any day I want, and pick off where I left off last in the cycle. For example: Chest -> Back -> Legs -> Chest -> Oh shit I skipped a day -> Back -> Legs – > Chest

Not a hard concept to understand. Essentially I never have an actual rest day. There’s almost no point since every muscle group is getting at least 36 hours to recover (36 hours is how long it takes for a muscle to fully recover from a lifting session.)

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Weightlifting 101: Part 1 – The Basics and Foundations for Starters

Preface

Welcome, my name’s Mike. I’ve technically been lifting for over 13 years, the most recent 5 being more consistent and constant. I started on the back porch of my house where my father taught me the basics on lifting with a home gym multi-machine, adjustable weight dumbbells, and a basic bench that he got for us (I was 10, the second oldest of 4 boys).

Over those 13 years, I scoured the internet to read up on as much bullshit as I could find about weightlifting. Forums, articles, more forums, etc. More recently I’ve more of my research based on scientific studies and nutritional science journals. I’ve been through a lot related to lifting whether it’s the social parts, experimenting with routines and exercises, my diet, and more. Lifting is intimidating to some folks or confusing. Some hire personal trainers to guide them on their magical quest. Some look up stuff on Google to find the “best” routine with 0 knowledge on how to execute it or if it’s even a good lift or a good lift for your goals.

This post is going to be long and maybe multi-part on JUST the starting basic stuff. Lifting is both incredibly easy and very complex to do. There is rights and wrongs and sometimes shit just doesn’t matter. I will break down the basics of lifting into simple sections to understand and go into details on those sections. I will go into some details of lifting that people don’t tell starters about to keep things simple, but bad habits die hard and the more correct you train the better and faster results will come and you’ll have no problems kicking up to the intermediate and advanced levels after your first year or two. Sometimes you will learn bullshit information. Sometimes we refer to this bullshit info as Broscience. Do not follow or trust Broscience. Actual scientists and college researchers in medicine or nutritional science do studies. The only okay Broscience is advice that comes from professional lifters and athletes, but not all that advice, even by pros, are actually good or accurate.

While I am a male, this is kind of written for a male audience since how I lift is typical for a male and not a female, nothing I say can’t be applied to females who want to start lifting.

The Social Aspect

Conquer Your Fear

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My Current Lifting Routine in 2016 – Part 3 – Wednesdays and Saturdays

If you haven't read it yet, see <<Part 2 (Tuesday/Friday-Bicep, Back/Lats, Forearms, Traps)

So how I want to post my current lifting routine is by going step by step on what I do on each day and go into details on why I do what I do. This is going to be a multi-post thing. Every post will be each day of my routine split with a quick view summary at the top and then an in depth analysis into how and why. After those, I will go over dieting and other parts of my routine.

It’s important, in my opinion, to understand that a routine isn’t just a list of motions to do. It’s almost a lifestyle you perform in and out of the gym. You can’t just go – “Oh give me your routine.” and copy another successful person’s lifting routine. You need to understand why and how to do the routine correctly too.

For these first few posts, I will go over my routine in the gym. Third post now…

Wednesday and Saturday – Legs and Abs (Leg Day)

I split my lifting days into 2 split sets of 3 days, Monday – Saturday, 6 days at the gym. The third day of the set is Legs and Abs which I do every Wednesday and Saturday. I go for about 1.5 hours.

Here’s a quick overview of how today looks for me:

  • Leg Press – 4-6 sets x 12-30 reps
    • Alternative or Additional lift: Squats (Barbell + Squat Rack — You should have 2 spotters) [Alternative does not replace Leg Press, put Leg Press somewhere else]
  • Ab Torso Rotation Machine – 4 sets x 10-14 reps
    • Alternative Exercise: Weighted Floor Oblique Twist
  • Leg Extensions – 4 sets x 10-14 reps
  • Leg Curls – 4 sets x 10-14 reps
  • Calf Raises – 4 sets x 10-14 reps
  • Seated Ab Crunch – 4 sets x 10-14 reps
    • Alternative or Additional Exercises: Weighted Decline Crunches, Hanging Leg Lifts
  • I do not do HITT Cardio on this day. If you’re able to walk out of the gym without looking funny, you didn’t do leg day well enough. You definitely shouldn’t be doing or able to do cardio.)

That’s what a Wednesday and Saturday lift day looks like to me. Read on more for the details, I recommend doing so ->

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My Current Lifting Routine in 2016 – Part 2 – Tuesdays and Fridays

If you haven't read it yet, see <<Part 1 (Monday/Thursday-Chest, Triceps, Delts)

So how I want to post my current lifting routine is by going step by step on what I do on each day and go into details on why I do what I do. This is going to be a multi-post thing. Every post will be each day of my routine split with a quick view summary at the top and then an in depth analysis into how and why. After those, I will go over dieting and other parts of my routine.

It’s important, in my opinion, to understand that a routine isn’t just a list of motions to do. It’s almost a lifestyle you perform in and out of the gym. You can’t just go – “Oh give me your routine.” and copy another successful person’s lifting routine. You need to understand why and how to do the routine correctly too.

For these first few posts, I will go over my routine in the gym. Second post now…

Tuesday and Friday – Biceps, Back & Lats, Forearms, Traps

I split my lifting days into 2 split sets of 3 days, Monday – Saturday, 6 days at the gym. The second day of the set is Biceps, Back and Lats, Forearms, and Traps which I do every Tuesday and Friday. I go for about 1.5 – 2 hours.

Here’s a quick overview of how today looks for me:

  • Preacher Curls (EZ Bar) – 4 sets x 10-14 reps
  • Wide Grip Lat Pulldowns – 4 sets x 10-14 reps
  • Dumbbell Shrugs – 4 sets x 10-14 reps
  • Hammer Curls – 4 sets x 10-14 reps
  • Dumbbell Bicep Curls (Standing) – 4 sets x 10-14 reps
  • Seated Lat Row – 4 sets x 10-14 reps
  • Forearm Curls (Dumbbells Standing) – 4 sets x 10-14 reps
  • Forearm Extensions (Barbell Seated) – 4 sets x 10-14 reps
  • Lat Pullovers (Seated Machine) – 4 sets x 10-14 reps
    • Alternative: Standing Front Lat Pushdowns (Wide Grip Bar) – 4 sets x 10-14 reps
  • HIIT Cardio – 15-20mins (Optional, very good for cutting fat with little muscle loss)

That’s what a Tuesday and Friday lift day looks like to me. Read on more for the details, I highly recommend doing so ->

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My Current Lifting Routine in 2016 – Part 1 – Mondays and Thursdays

So how I want to post my current lifting routine is by going step by step on what I do on each day and go into details on why I do what I do. This is going to be a multi-post thing. Every post will be each day of my routine split with a quick view summary at the top and then an in depth analysis into how and why. After those, I will go over dieting and other parts of my routine.

It’s important, in my opinion, to understand that a routine isn’t just a list of motions to do. It’s almost a lifestyle you perform in and out of the gym. You can’t just go – “Oh give me your routine.” and copy another successful person’s lifting routine. You need to understand why and how to do the routine correctly too.

For these first few posts, I will go over my routine in the gym. Starting with…

Monday and Thursday – Chest, Triceps, and Delts

I split my lifting days into 2 split sets of 3 days, Monday – Saturday, 6 days at the gym. The first day of the set is Chest, Triceps, and Delts which I do every Monday and Thursday. I go for about 1.5 – 2 hours.

Here’s a quick overview of how today looks for me:

  • Incline Dumbbell Chest Press – 4 sets x 10-14 reps
  • Skullcrushers – 4 sets x 10-14 reps
  • Rear Delt Flyes – 4 sets x 10-14 reps
  • Butterfly Machine (Pec Flyes) – 4 sets x 10-14 reps
  • Tricep Pushdown – 4 sets x 10-14 reps
  • Delt Side Lateral Raise – 4 sets x 10-14 reps
  • Front Dumbbell Raise – 4 sets x 10-14 reps
  • Cable Crossover – 4 sets x 10-14 reps
  • HIIT Cardio – 15-20mins (Optional, very good for cutting fat with little muscle loss)

That’s what a Monday and Thursday lift day looks like to me. Read on more for the details, I highly recommend doing so ->

Continue reading…