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WEIGHT TRAINING

  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

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  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

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  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

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  • Why weight training is essential

    by Startlivingright.net – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

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  • Is it better to lose fat before weight training

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  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by Startlivingright.net – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

    by Startlivingright.net – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by Startlivingright.net – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by Startlivingright.net – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

The bodybuilder

by bodybuilder Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!
 
 

This program is extremely popular with bodybuilders and is one of the best for anyone looking to hypertrophy (gain size) and bulk up. This program can also be followed by anyone who wants to lose fat and build serious muscle definition. I’ve chosen some of the best exercises to help you reach your goals.

Cardio: if your goal is to build more muscle and not to lose fat, then do approximately of 20 to 30 minutes of moderate cardio three times a week.

For maximum fat loss: alternate between 45 – 60 minutes of moderate intensity cardio or 30 minutes of high intensity cardio at least four to six days a week. Do not do high intensity cardio on a daily basis and allow your body some time to recuperate with moderate intensity sessions.

As you become fitter, focus on increasing the intensity of your cardio to maximize your fat loss.

It would be ideal to fit in a cardio session before breakfast to speed up your fat loss and then do your weights in the evening. However, if that is impossible, then do your cardio after your weights.

Learn more about cardio here.

Weight training

This program allows you to focus on lifting extremely heavy weights as you train approximately two different muscle groups in every session. If you were to train more muscle groups in the same session, you might get fatigued and would not be able to lift as heavy.

The muscle groups are divided as follows:

Group one: shoulders, triceps, abs (trained twice a week)

Group two: back, calves (trained once a week)

Group three: chest, biceps, abs (trained once a week)

Group four: legs (trained once a week)

Allow yourself one day of rest after training consecutively for two days. If that does not suit your schedule, then take a break every three days. Here is an example:

Monday: shoulders, triceps, abs (group one)

Tuesday: back, abs (group two)

Thursday: chest, biceps, abs (group three)

Friday: legs (group four)

Sunday: shoulders, triceps, abs (group one)

Rest for two minutes (or longer if you need it) between each set. Your entire weight training workout should not take longer than an hour, unless you are planning to do cardio afterwards. Lift as heavy as you can manage and move at your own pace. Follow this program for eight to twelve weeks before tweaking it or contact me if you need help moving onto something new.  

Perform four to eight reps of heavy lifting.

Each exercise is linked to a youtube video to show you how to do the movement. Each video is no more than two to three minutes long. Click here to learn more about sets and reps.

The workout:

Group one: shoulders, triceps, abs

Triceps: close grip bench press (4 x  4 – 8) – watch video here 

Triceps: cable incline triceps extension (4 x 4 – 8) – watch video here 

Triceps: cable one arm extension (3 x 4 – 8) – watch video here 

Shoulders: rear deltoid machine (4 x 4 – 8)  watch video here 

Shoulders: alternating cable military press (4 x 4 – 8) – watch video here 

Shoulders: barbell incline raise ( 4 x 4 – 8) – watch video here 

Abs: barbell ab rollout (3 x 20) – watch video here 

Abs: barbell side bend (3 x 20) – watch video here 

Group two: back, calves

Back: (middle) bent over barbell row (4 x 4 – 8) – watch video here 

Back: (upper): wide overhand grip pulldowns (4 x 4 – 8) – watch video here 

Back: (upper) kneeling reverse flyes (4 x 4 – 8) – watch video here 

Back: (lower) hyperextension with weights (4 x 4 – 8) – watch video here 

Calves: dumbbell seated single leg calf raise (3 x 20) – watch video here 

Calves: calf press (3 x 20) – watch video here 

Group three: chest, biceps, abs

Chest: cable crossover (4 x 4 – 8) – watch video here 

Chest:  Around the worlds (4 x 4 – 8) – watch video here 

Chest: bent arm dumbbell pullover (4 x 4 – 8) –watch video here 

Biceps: close grip bar curl (4 x 4 – 8) – watch video here 

Biceps: drag curl (4 x 4 – 8) – watch video here 

Biceps: lying cable curl (4 x 4 – 8) – watch video here 

Abs: bent knee hip raise (3 x 20) – watch video here 

Abs: side planks (hold on each side for one minute) repeat x 3 – watch video here

Group four: legs

Quadriceps: barbell squat (4 x 4 – 8) – watch video here 

Quadriceps: barbell step ups (4 x 4 – 8) – watch video here 

Quadriceps: leg extension (4 x 4 – 8) – watch video here 

Hamstrings: stiff deadlift (4 x 4 – 8) – watch video here 

Hamstrings: leg curl (4 x 4 – 8) – watch video here 

 

 

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