Weight Training Program

Can someone give me a good weight training program, to build muscle mass?

I'm 15 and need a good weight training program for football.

For football you should probably stick the the power exercises as your focus but train like a bodybuilder because any extra muscle you have will help you in hand to hand combat on the field. I know this from an all state nose guard that out weighted me by a hundred ponds, pounding on my head everyday and trying to drive my in the ground like a stake.

What are the best exercises for a beginner?

Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press, Bent Over Barbell Row

These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow, not concentration movements.

How many sets should I do per exercise?
Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.

Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don't take these sets to failure).

How many repetitions should I perform?
When warming up you should be able to complete more than 12 repetitions with ease. On sets that are taken to failure you should fail at some number less than 12 repeptions and greater than 5 repetitions. If you can do more than 12 repetitions on your working set, then the weight should be increased. Remember, there are two components to building mass - the load placed on the muscle and the time under tension.

On the other hand, as Andy Austin used to say, "lots of muscle has been built with singles all the way to 100 rep schemes."

How many times per week should I lift?
Some beginners make fine progress training the entire body three times a week, a Mon, Wed and Fri routine, for example. Other beginners require more recuperation time and make gains training the entire body only once per week. People differ and so do individual muscle groups. Some muscles can be trained more frequently than others. Find a routine that is comfortable for you and allows you to make progress. If you aren't making any progress consider the possibility that you are overtraining (quite common) or even undertraining (less common).

Should I be concerned about the amount of weight I lift?
Initially, no. The most important thing for a beginner is to learn proper lifting technique. However, the basic principle of getting larger through weightlifting is progressive overload. You must increase the weight (load) so that the muscle will be forced to adapt to the increase in stress.
Bouncing and moving the weight too quickly will not stress your muscles into growing and it will likely stress your joints unnecessarily. Remember, that for bodybuilders, the goal is not to lift the weight. Weightlifting, for bodybuilders, is merely a method to stress the muscles. A bodybuilder should work the muscle, or muscle group that the exercise focuses on, not try to heave the weight up by any means possible. There is a difference between lifting a weight and working a muscle, although it basically comes down to using proper form and technique. For example, if your lower back becomes stressed from doing biceps curls, you should consider paying more attention to working the biceps, not trying to get too much weight up by throwing out your back.

Comparing yourself to other lifters is also unnecessary. Everyone starts at a different level.

See this website. It's hosted by a large group of very serious weightlifting and bodybuilding types. You can learn a lot if you'll just take the time to read.

How Can Circuit Weight Training Programs Benefit You?

Since the creation of circuit weight training programs, circuit training with weights has been a form of exercise that was meant to bridge the gap between old and modern ways of training. In fact circuit weight training is a relatively new concept, one that wasn't introduced to the fitness world until 1950. One of the reasons that fitness circles decided to marry resistance training and cardiovascular training was to cut back on time spent in the gym and also to see if there was some kind of magical benefit to combining the two. What they stumbled across was a perfect pairing, that to this day has seen major overhauls and developments to become what is now a staple in bodybuilding, fitness competitions, and overall athletic training.

The first benefit of a weight training circuit is of course the aforementioned reclaiming of time. This is the number one reason that circuits are chosen over more traditional forms of training. A circuit is certainly one of the best ways to manage your time in the gym since an entire body workout can be done in as little as 20 minutes. The key to getting the most benefits out of a circuit-training program is to make sure that you are lifting challenging weight, in the proper sequence, and are pushing the muscles to fatigue. A circuit should always be done with an elevated heart rate, somewhere between 70-85% of your Maximum Heart Rate depending on the duration of the circuit. Making sure that you streamline the time spent in your circuit will ensure the quality of your workout and reveal results much quicker.

Another benefit of a circuit weight-training program is variability. Most people tend to run into ruts in the gym; this is one of the most frustrating places to be in. The consistency of gym time is there, but the results have tapered off, leaving nothing but a tired you without a single change in your composition. This isn't due to the fact that you aren't working out enough, you may even be doing very challenging exercises, but your body has adapted and therefore will not respond to the same type of training it has been used to undergoing. Circuit weight training can be the exact combination that your body needs in order to kick start your body into response.

Additionally, you cannot ignore the benefit of overall improved cardiovascular and muscular endurance. Some people tend to pigeonhole circuit training as an easier workout when quite the opposite is true. If you can challenge your body on a consistent basis with progressive circuits in conjunction with traditional training, your body will improve in overall endurance and cardiovascular ability from the sheer act of that type of cross training. There have been numerous accounts of people who are shocked to find that they can lift heavier and run longer after they have introduced circuit weight training into their regime.

So with circuit weight training programs you get your time back, you get variety, and you get increased endurance and cardiovascular ability, what's not to love!

DefaultNewest arrivalsFeatured itemsPrice: low to highPrice: high to lowBy RelevanceAverage customer review: high to low

Polar RS400sd See Reviews For This Product Description The Polar RS400sd was designed for the endurance athlete who wishes to improve their performance. This heart rate monitor comes with the Polar S1 Foot pod to track your running pace and distance. Plan, monitor and analyze your training and racing data. A great training watch for the novice triathlete looking to move into the longer endurance, Ironman-type races. Water resistant to 50 meters. Does not include the Polar Infrared USB 2.0 adapter. Features Polar exercise features Wireless ECG accurate heart rate Polar sport zones Polar OwnZone® Polar OwnCal®