Weightlifting 102


I suggest anyone reading this, and is new to the gym, to read the previous part post first: Weightlifting 101: Part 1 РThe 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


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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