Weight lifting regiments generally follow three training types. Simple sets, Pyramid system, and Super Setting are the most commonly used training routines used for weight lifting programs. As always, each individual should select the program that will help advance the person’s fitness goals.
· Simple sets: Simple sets generally utilize three sets consisting or eight to 12 reps each. The amount of weight used must allow you to complete the preset number of repetitions you have chosen. This program is best for the novice weight lifter. Remember to focus on form during the exercise.
· Pyramid System: The pyramid system is usually practiced by experienced weight lifters. This program is performed by increasing the weight load and decreasing the repetitions during each set of exercises until you reach your 1RM weight.
· Super Setting: This program is similar to circuit training. You will perform a set of three exercises without a rest and recovery period. Then you proceed with the next circuit of three exercises.
Each program should contain a minimum of 8 exercises. Each set of exercises should be performed to ‘volitional fatigue’. That is the point at which the exercise cannot be performed completely with proper form. Each muscle group should be worked twice a week with a 48 hour period of recovery. Try to lift weights with a partner when possible. Be sure to use proper form. Without proper form, the repetition of the exercise will have been useless. And remember to continually increase the intensity of the exercise to avoid plateaus.