Free Weight Training Routines

These weight training routines are the ones I used to naturally gain over 90 lean pounds of muscle. Once you click on a muscle group below, you will get programs categorized by level. Next to each level, I noted the minimum number of months of weight training experience you need to do the program. This does not mean that a level 2 program, for example, is only for beginners. It just means that you need to have been training for at least that amount of time (2 months for this example). After close to ten years of experience, I recently began going back to basics and doing the shortest and simplest of bodybuilding routines... similar to levels 1 and 2. I have no doubt that you will start getting great results within 2-3 weeks of following any of these programs.

Perform 3 sets for every exercise. As you gain size you will be able to do more in the gym. Don't hesitate to do 1 or 2 extra sets for each exercise at that point. I suggest, however, that you don't do it for all of your exercises. That may be too much training. Go with what you feel.

Use an amount of weight that allows you to perform no less than 6 and no more than 30 repetitions for each set of an exercise. Scientific research shows that muscle hypertrophy occurs when sets range between 6 to 12 reps. I do agree that anything below 6 reps begins to be power-lifting training and so I don't think it's the best way to maximize muscle growth... But I also believe that many more reps than what science suggests can be performed to get your muscles bigger. Number of repetitions depends on many factors. Just keep in mind that you want to get the best possible pump out of every set. To do this, perform repetitions slowly and stop only when you run out of gas.

You can put any two exercises I will mention together to perform a superset. A superset is when you do two exercises back to back without resting in between. Perform a complete set of the first exercise before moving on to the second exercise. Then complete the set for the second exercise. I believe that supersets are very overrated. Perform them only if you are feeling extremely good on that training day. Otherwise, I don't suggest it. If you've been following weight training routines for less than two months, don't include supersets.

Don't go too heavy for any of the exercises. You will get stronger as you get bigger, but to get bigger naturally you have to use a weight light enough that enables you to use good form and get a maximum pump. If you can't concentrate on what you are feeling, then the weight is too heavy.

IMPORTANT NOTE: Consult your doctor before starting any fitness program. For beginners, when performing any of the exercises mentioned in my sample programs, a fitness professional or experienced strength trainer should be present.

Each of the links below introduces you to various weight training routines for that particular muscle group. Match the program that currently suits you best with the ones from the other muscle groups:

Chest
Biceps
Back
Triceps
Legs
Shoulders
Forearms
Calves

Best Weight Training Schedule

Relevant Websites

For effective home workout routines, visit Simple-Workout-Routines.com.

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For those of you that have decided to build your new body with weight training check out STRENGTH TRAINING ENDEAVORS - A comprehensive site that educates you about functional strength training, optimal sports fitness nutrition, natural muscle-building, personal fitness training, healthy weight loss, and most importantly, helping you listen to your own body's strength and fitness needs.

If you're too busy to design your own workout plans, try some of these free workout routines.

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