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 physiology).

I like to do the following:

  • loosen up with light weight for the muscle groups I'll be working that day.
  • Pyramid up to 90-95% of max with a max every 2 weeks.  If I don't max that day, then I'll add in another set at 90-95% before dropping down to 66%).
  • Move to an assisted machine to work the muscle group at a different angle.
  • move to a lighter weight to isolate the muscle group as a finisher.
Example:  Chest and back day

Chest:  

  1. Flat bench press Olympic bar:

    Stretch and warm-up
    135*8  (loosen up)
    225*8
    275*5 or 6
    315*3
    Max or another 315*3
    225*10

  2. Smith machine with incline:

    225*8
    275*6
    315*4
    335*4
    225*10

  3. Dumb-bell or cable flies

    100*8 (dumb-bell)
    60*8 (dumb-bell wide - almost straight arm.)
    or
    100*8 (cable)
    120*8 (cable)
    80*10 (cable wide arm)

         

 

Back:  

  1. Sitting rows (pulling horizontal)

    140*8
    160*8
    180*6
    200*4
    160*8

     

  2. Sitting rows (pulling vertical - down)

    140*8
    160*8
    180*6
    140*8

     

  3. Dumb-bell raises (bent-over row)

    3 Sets of 10-12 with what ever.

     

 

 

Arms (Biceps and Triceps) 

Biceps:   

  1. Standing curls with Olympic bar.

    bar alone to loosen up
    3 sets of 135*8

  2. Seated curls

    reverse pyramid
    145*4
    125*6
    110*8
    90*10

  3. Dumb-bell curls

    3 sets of 50-60*8  alternate with preacher

  4. cable curls

    80*8
    90*8
    80*8
    70*8
    60*8

     

  

Triceps:  

  1. Prone triceps with Olympic bar

    bar alone to loosen up.
    135*8
    155*8
    135*8

  2. cable pull-downs

    3 sets of 150*20 (using towel on rolling handle - like with rope but better)

  3. dips with weights

    3 sets of 20 with 90 pounds in lap (legs are higher than hands).

 

 

 

 
Legs:  

What ever works.
Running, biking, squats, hacks, etc.

 Stomach:  

Same as legs.
sit-ups, twists, leg raises, etc.