Free Strength Training Programs

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Free Weights Programs

Written by - Murray Hughes B.Sc (Physiotherapy)
ACHPER Fitness Leader

Below are free strength training programs for a 3 times/week and a 5 times/week routine. But before we start on the free strength training programs let me share something with you.

Research has shown that the optimal workout routine for muscle growth and mass building, without supplementation, is three times per week. If you train more than this you place yourself at the risk of over training. Over training is real and can result in actual muscle loss!! That's right, you train more but you shrink. The reason is, after every workout your muscle fibers catabolize (muscle is broken down) but it's not until you rest that they anabolize (grow). So if you are continually catabolizing without adequately anabolizing you will shrink. It is possible to retard catabolization through proper supplementation. The best anti-catabolizer available in the US at the moment is Kynoselen, Kyno-H .

The following is the first of the free strength training programs. Its a three day per week workout schedule. But first some basic principles:

stretch before starting, in between sets and at the end of every workout
train with a partner whenever you can
do every set to failure (can't do another rep)
if you do more than 8 reps in a set its too light, add weight for the next set
if you do less than 5 reps its too heavy, remove weight for the next set
rest should be at least 2 minutes between sets but not long enough for the muscle to cool down
don't do more than about 3 exercises of 3 sets per body part unless you are taking supplements.
do a warm up set before the 3 proper sets
don't be afraid to try new exercises
think about the parts of each muscle and make sure the exercises you choose train all of it
form is always, ALWAYS more important than the size of the load
train abs at the end of every workout
train the lower back at the end of every workout except after legs