Where can I find some GOOD workout / lifting plans?

Question

For a while I have been using freetrainers.com and have seen next to no results. Any other websites where I can download a good workout plan? I am going to get a personal trainer sometime soon I just don't have the money to blow on it right now.

Answer 1

Our bodies may react to a same routine very differently, so there is no one routine for all, but it doesn't matter whether you do high volume or ultra-heavy as long as you do it with correct forms, high intensity, 100% effort, and continuous overloading. The MOST common mistakes I can see people in the gym make are:

(1) Not enough warm-up - so they can never lift heavy to their real capacity

(2) They take rest either for too short or too long

(3) Doing multiple body parts in one session

(4) Doing the weak body parts at the end

(5) Leg work tends to zero

(6) They focus too much on small muscle groups

etc, etc

One of the best routines out there that I know of, what many trainees are doing, is MAX OT

You will find tons of websites on this routine from here:

http://www.google.com/search?hl=en&q=max+ot

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This is the introduction from AST:

"The most frustrating aspect of weight training is busting your butt in the gym hour after hour, month after month, and year after year with little or no results to show for it. Another very frustrating thing is all the conflicting information about how to train. High reps, low reps, light weight, heavy weight, supersets, train this way, train that way. It's never ending. The availability of training information is endless, but the problem is, it's almost always wrong!


Jeff Willet, IFBB Pro and 2003 Team Universe
Overall Champion, uses Max-OT exclusively
Max-OT is a wake-up call to building muscle. Max-OT is built upon the very physiological science behind muscle growth. It takes this science and combines it with the bio-mechanical functions of the human body to generate muscle growth faster and more efficiently than any other training program ever designed.

Max-OT dispels the myths and misinformation. No more wasted workouts. No more marathon training sessions. Just pure efficiency, rapid strength increases, and fast muscle growth.


Get results fast

The Max-OT Training Course is a 12 week, step by step course that teaches you the techniques of building muscle growth and strength the right way. This course provides you with a clear understanding of how and why muscle grows and structures specific training routines around the fundamentals of muscle growth that produce maximum growth response.

Whether you are a beginner or 15 year expert, Max-OT training will give you the tools to maximize your training results. You get more results from every set. Guaranteed.


What you'll get in The Max-OT Training Course:
Training for results

Max-OT Basics

Maximize Recuperation

Optimum Reps for Muscle Growth

Optimum Workout Duration

Training to Positive Failure

Maximizing Intensity

Forcing Muscle Growth

Max-OT Synergy

Overload Verses Fatigue

Weight Acclimation Sets

Muscle Memory

The 6 Month Max-OT Plan of Attack

>>>>>>>>>>>>>>>>>> ....

I assume you know most of the movements, you actually can try any proven (you know what I mean proven) plan but stick with it for 3-6 months before you change it, building muscles takes time. Remember to work on the major muscle groups hard - squats, bench press, deadlift, chin-ups, DB shoulder press, bent-over rows, weighted cruches, etc

^_^ good luck

Answer 2

1

Answer 3

Ok heres a great lifting plan.

Legs/Back:
Squats
Deadlifts
Curls (Dumbell or Bar)
Bent-Over Rows
Leg Extentions
Leg Press

Arms/Chest
Benchpress
Inclined Benchpress
Shoulder Dumbell press
Power Cleans (you may not see results visually, but these work wonders)
Tricep Exercizes (too many to count)
Shoulder Shrugs (shrugging your shoulders while holding dumbells of a certain weight)

Also, running helps ALOT with legs.

This is the core workout plan me and my football team use, and it shows pretty good results, as long as you are DILIGENT.