Weight Lifting Routines

Thursday, February 23rd, 2012 | 02:17:29 AM

The Barnett Training System Weight Lifting Routines are designed around several important principles that maximize results and training efficiency. The objective is to build muscle as quickly and as safely as possible. Additionally, the weight lifting routines are designed to be completed in less than 45 minutes and offer variety and fun. Hard work yes, but fun never-the-less.

Weight Lifting Routines Principles

1. Generally, work the largest muscle first. As an example, Legs, Chest, Back, Shoulders, and Arms.

2. Generally, work the muscles from the center to the extremities. Chest, Back, Shoulders and Arms.

3. Alternate "pushing muscles" and "pulling muscles". As an example, Chest, Back, Shoulders, Biceps and Triceps.

4. Vary sets and reps schemes. As an example, do the Bench Press 3 x 8 on Monday, 5 x 5 on Wednesday, and 2 x 12 on Friday.

5. Vary splits monthly. As an example, use a three day split the first month, a four day split the second, and a five day split the third.

6. Provide variety of exercises, splits, set, reps, tempo, and rest interval in order to insure proper adaptation response.

7. Insert a recovery week every five weeks where weight training is light and the focus is on flexibility.

8. Focus on organized progressive development. Meaning, the use of a periodization schedule that plans for increased resistance and improved 1RM.

9. Incorporate Flexibility and Aerobics into the weekly plan.

10. Incorporate a diet plan based upon the goals.

11. Train Hard but Short in general. Don't train to failure unless you are Powerlifting.

12. Always use good form, and have a training partner for safety.

Example Weight Lifting Routines Elements

1. Split

2-On, 1-Off Split

Day 1, Day 2, Off, Day 1, Day 2, Off, Day 1 (continue the sequence into the next week)

(Training 5 Days a Week)

 

2. Muscle Groups Trained

Day One

Chest, Back and Shoulders

Alternate Weekly -- Shoulders, Back and Chest

Day Two

Arms, Legs and Abs/Core

Alternate Weekly -- Legs, Arms and Abs/Core

3. Sets & Reps, Weight Selection, Tempo, and Rest Interval

3 X 8 Week 1

Number of Exercises: 2 or 3 Exercises per muscle group

Weight Selection: 70% of 1RM or Normal Weight

Tempo: (Normal) Down 2, Pause 1, Up 1

Rest Interval: 90 seconds between sets

5 X 5 Week 2

Number of Exercises: 1 Exercise per muscle group

Weight Selection: 80% of 1RM or Heavy Weight

Tempo: (Explosive) Down 1, No Pause, Explode Up 1

Rest Interval: 1 minute between sets

2 X 15-20 Week 3

Number of Exercises: 3 Exercises per muscle group

Weight Selection: 60% of 1RM or Light

Tempo: (Super Slow) Down 3, Pause 1, Up 2

Rest Interval: 30 seconds between sets

Note: This is the hardest workout! Feel the burn.