|Jon Finley's Weight Training page|
|Well...... Where do I begin? Do I give you
an introduction to weight lifting, or a full work-out routine?
"Experts" state that we shouldn't start lifting weights until we are at least 16. I believe that that the reference is to "heavy" weights more so than any weights at all. My disclaimer for the following then is: The following information is to be used as an example only. Weight training should always be done with a partner and/or guardian or coach. Carelessness can cause injury or death.
Ok... that aside, lets get started.
I've been lifting for twenty some odd years in one form or another. I prefer "free-weights", but have used several types of resistance and weight machines. I believe that we should use combinations of both free-weights and weight machines.
Assisted racks (smith machines) are great! They allow you to self spot and over-load. In other words, you can set a moveable rubber brace to stop the bar at your sticking point (or a little above), and work with a heavier weight than you would normally. By using the block, should you reach your failing point prior to locking-out, you can simply lower it to the block and slide out from under the bar.
Free weights not only work the muscle group you are targeting, but also several supportive muscle groups. The main thing to remember with free weights is that if you are using a weight that may cause you to reach a failing point (say ~75% of max or higher) then have someone spot you.
|There are several good exercise magazines that cover how to
"blast" this or "max" that for specific growth
targeted areas. What will work for some, may not work for others (we
each need to do some experimentation to find what will work for our own
I like to do the following:
|Example: Chest and back day
|Arms (Biceps and Triceps)
What ever works.
Same as legs.