Advanced Weight Lifting Routine

Moving On Up!

If your at this page, then you must have what it takes to seriously train hard. My Advanced weight lifting routines is weight lifting at its toughest. The Beginner Weight Lifting Routines and the Intermediate Weight Lifting Routines should no longer be a challenge. If your body is not ready to move forward, then return to one of the lower weight lifting routines.

As always, you should keep staying away from any “bad” foods, which do not help your weight lifting goals, especially in ALL advanced weight lifting routines and you should have proper form down pretty well at this point. If you don't know what I'm talking about, go to my Weight Lifting Tips. If your ready for an extreme, advanced weight lifting routine, keep reading!

To begin here are some “Advanced” Principles” to take your workout and your body to the next level and beyond:

  • Super Sets
  • Partial Reps
  • Forced Reps

I will explain these…

Super Sets – This is the name given to exercises which are done back-to-back without any rest in between. For example, you can perform flat dumbbell press, and then without resting perform flat dumbbell flys. It’s an excellent way to hit the same body part harder giving you the ultimate Weight Lifting Experience!

Partial Reps – This is when you perform half or nearly half repetitions which are done after exhaustion at the end of any exercise when you do not have the energy to complete any more full repetitions. For example, when performing squats, after you do your repetitions and you cannot continue, do partial repetitions by not going all the way down in your squat, thereby recruiting those muscle fibers which are not yet fully exhausted.

Forced Reps – Although this training method requires a training partner, it is very valuable and you should include it in your advanced weight lifting routines if you have a spotter.. In this method at the end of an exercise when your muscles are depleted and you are unable to lift the weight on your own, your training partner gives you that extra push. For example, If you are curling, and you begin the movement and are stuck halfway, your partner can help you complete the full range of motion all the way. You will find yourself doing 2-3 extra reps with this technique giving you a great workout.

Nutrition

For the advanced weight lifting routines you should be following your meal schedule strictly, and dicipline should not be a problem. I listed examples of foods in the Beginner Weight Lifting Routines and some pre-supplement suggestions in the Intermediate Weight Lifting Routines that you should continue to follow for this routine as well. Please refer back to them if you do not remember or have not read those first. If anything, remember to have a meal 60 or so minutes before you weight lift, and supplement with some whey protein powder 15 or so minutes before as well. When your finished repeat the process. Supplement with whey protein right away, and a meal followed shortly after (withing 60 minutes).

Supplements

Supplements should be pretty common in your advanced weight lifting routines now. Along with whey protein and multi-vitamins, we are going to add a pre-workout supplement. If you aren't yet familiar with whey protein or multi-vitamins please visit the previous routine.

Pre-Workout Supplement

For the most part, pre-workout supplements offer three important benefits– increased energy, decreased recovery time, and a incredible pump (The muscles being worked get engorged with blood and they get tight and full). We are concentrating on the increased energy and pump aspect. Energy is one of the big question marks to steady and consistent development. While food is the clearly the number one choice for energy, closely followed by rest, pre-workout supplements can provide a noticeable boost too.

Pre-workout energy boosts typically come in a form of a caffeine additive. Also, the vitamin B6 and glutamine should be present in any effective pre-workout supplement that you choose to take. Vitamin B6 is greatly implicated in amino acid metabolism and glutamine is an crucial amino acid directly linked to muscle expansion and function.

Pre-workout supplements are usually taken a half hour before you weight lift.

Training

For the advanced weight lifting routines, the first warm up set should be a weight you can perform 12 repetitions of. The second warm up set (if their is one) should be a weight you can perform 10 repetitions of. The “working set” is the set where you really do the work! The weight should be the heaviest you can lift for 8 repetitions and it should not be easy. So the weight is increasing every time. The warm up sets get your muscles ready for the working set, which is the one that counts, so give it your all!

Day 1: Chest and Biceps

  • Decline Bench Press 2 warm up sets of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Incline Dumbbell Press 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Flat bench dumbbell flye 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Concentration Curls 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions to failure (1 min rest between sets)
  • Straight Barbell Curl 1 warm up set of 10-12 repititions, 1 working set of 6-8 repetitions (1 min rest between sets)

Day 2: Back

  • Dumbbell Pullover 2 warm up sets of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Close Grip Pulldown 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • One-Arm Row (each arm) 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Wide Grip Cable Row 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions to failure (1 min rest between sets)
  • Barbell Deadlifts 1 warm up set of 10-12 repititions, 1 working set of 6-8 repetitions (1 min rest between sets)

Day 3: Rest and allow your body to recover

Day 4: Shoulders and Triceps

  • Dumbbell Shoulder Press 2 warm up sets of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Side Lateral Raise 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Low-Pulley Delt Raise 1 working set of 6-8 repetitions
  • Reverse Dumbbell Flye 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Triceps Pushdown 1 warm up set of 10-12 repititions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Lying Triceps Extensions 1 warm up set of 10-12 repetitions, 1 working set of 6-8 repetitions (1 min rest between sets)
  • Seated Triceps Press 1 warm up set of 10-12 repititions, 1 working set of 6-8 repetitions (1 min rest between sets)

Day 5: Legs

Make sure you warm up with 10 minutes of cardiovascular activity and stretch your lower back and your legs thoroughly. You should be warming up on every day, but I just wanted to emphasize the importance in the advanced weight lifting routines.

  • Leg Extensions 1 warm up set of 15 repetitions, 1 warm up set of 12 repetitions, 1 working set of 10-12 repetitions (1 min rest between sets)
  • Leg press 1 warm up set of 10-12 repetitions, 1 working set of 10-12 repetitions (1 min rest between sets)
  • Hack Squat 2 warm up sets of 10-12 repetitions, 1 working set of 10-12 repetitions
  • Seated Hamstring Curl 1 warm up set of 10-12 repetitions, 1 working set of 10-12 repetitions (1 min rest between sets)
  • Stiff-Legged Deadlift 1 warm up set of 10-12 repititions, 1 working set of 10-12 repetitions (1 min rest between sets)
  • Calf Press 1 warm up set of 10-12 repetitions, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
  • Seated Calf Raise 1 warm up set of 10-12 repititions, 1 working set of 6-8 repetitions (1 min rest between sets)

Don't be afraid to implement the “advanced principles” into your advanced weight lifting routines. The forced reps are a great way to concentrate on the negative part of the weight lifting. Have your partner help you complete more repetitions when you can no longer continue and just control the weight on the way down to your beginning position. You will see amazing gains this way

Continue to do cardiovascular activity on your choice of any 2 out of your 3 off days

Abdominals

Continue to train your abs at the end of two of your work outs, if you train them every time you work out, they wont grow, because like any other muscle they need time to rest.

Tips

In these advanced weight lifting routines I have included 1 or two warm up sets to get the muscle ready for the final set where you demolish it! The final set you will be giving it everything you got, its the one that really matters and it should be a challenge for you.

Continue to warm up before each workout and stretch. It is important you follow the Weight Lifting Tips for every weight lifting routine, especially the advanced ones. As always keep a well structured diet, proper form.

Congratulations on completing Advanced Weight Lifting Routines!

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