The Fastest Most Effective Strength Training
and Body Toning Program
Free Weight Lifting Program Routine Analyzer
An essential element of a weight lifting program is a physiologically correct weight lifting program routine. We offer a FREE software utility that can assist you in selecting the proper exercises for your weight lifting program routine. This program displays the muscles worked by each exercise. It can analyze your routine checking for muscles that are overworked. Over-training is due to multiple exercises that work the same muscles. Over-training a muscle is the most common workout routine mistake resulting in less than optimal performance.
You can also print (List) all the muscles in your routine categorized by exercise.
When an exercise is selected, a list of the muscles for that exercise is displayed in the lower right hand corner. A detailed picture, with the worked muscles highlighted in color, and a description of the proper technique is in the muscle reference book on the page indicated.
Extremely easy to use and very effective.
When No Duplicates are Found
When the Analysis Finds Duplicates
List Of Routine's Muscles
Partial Printed LIst of All Exercises and Their Muscles
Download Your FREE Routine Analyzer Now
This is the full working version. Click and Run (or Open).
Guaranteed: No spyware, no adware, or any type of malicious malware.
Muscle and Exercise Reference
The Strength Training Muscle and Exercise Reference contains full color, detailed anatomical drawings of 111 exercises. The same 111 exercise in the Free Routine Analyzer software. Each exercise includes the graphic illustration of the muscles, listing each muscle worked, and a detailed description of the correct method to perform the exercise.
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Page 12 of Exercise Reference, Wrist Curls
Distribute Analyzer Software on Your Web Site
The free analyzer software can be freely distributed.
We can embed your company and site name and include a link back to your web site.
The screen below opens every time the program is run.
Download Your FREE Routine Analyzer Now
This is the full working version. Click and Run (or Open).
Guaranteed: No spyware, no adware, or any type of malicious malware.
Weight Lifting Program Generator Software
A weight lifting program generator sophisticated enough for coaches and personal trainers yet simple enough for the general public. The weight lifting program software generates a scientifically calculated workout plan based on your current strength and how long you've been working out. The plan includes an optimized workout schedule with the number of workout days, number of sets, number of reps per set and the precise weight resistance per set. This program can generate programs for one individual to an unlimited number of persons making it ideal for individuals, friends, couples, families, personal trainers, coaches, and gyms.
Business Opportunity? With no training you can easily generate workout plans for others. We guarantee anyone following and completing a workout plan made with this generator will make more progress than with any other method.
You enter your current capacity for each exercise. You then are given your new projected capacity when you complete the 4 week personalized workout plan.
Sample Daily Printout
Testimonials
Plan Generator Help File (HTML)
Plan Generator Help File (PDF)
Can you answer these questions correctly?
- How many days should you workout per week?
- What order do you do your sequence exercises in your routine?
- How many sets should you do for each exercise in your routine?
- How many reps should you do per set?
- How much time do you wait between sets?
- How do you optimize your set/rep scheme for strength or increasing muscle mass?
- How much weight do you lift each set?
Simplified answers are at bottom of this page.
The Weight Lifting Program Generator Software answers these questions for you.
The workout plan generator software uses current scientific research and complex mathematical formulas and algorithms when generating a plan.
This Plan Generator Sells Elsewhere for $700.00
Get the Muscle and Exercise Reference ($18.95 Book) and
Weight Lifting Program Workout Routine Generator Software ($700 value)
both for only $29.95.
Contact
Phone: Patrick (954) 344-7665
Weight Lifting Program Essentials
A weight lifting program is essential for successful strength training results.
Weight Lifting Program Essential Elements
- Physiologically Correct Weight Lifting Routine
- High-Quality Set/Rep Schedule
- Precision Set Weight Selection
- Adequate Rest Between Workouts
- Appropriate Weight Lifting Equipment
- Correct Sequence of Weight Lifting Exercises
Much scientifically correct strength training research has been done over the past years 50 years. In spite of this, more worthless ineffective theories have surfaced in the media over the past couple of decades. The biggest offenders have been the infomercials, nonetheless there have been too many scientifically flawed articles written in popular fitness periodicals. The information contained on this site is based on methodical proven scientific strength training research sanctioned by the International Weightlifting Federation.
Most weight lifting programs include over-training and under-training of the muscles. Either of which will impede the strength building progress. The leading malefactor is over-training. This comes as the result of faulty workout routines.
Weight Lifting Program Training Errors include:
- Multiple Exercises that Work the Same Muscle(s), over training
- Inadequate Rest Between Workouts (e.g. beginners need 1 day between workouts)
- Incorrect Number of Sets in an Exercise Routine
- Incorrect Number of Reps in a Set
- Incorrect Weight Selected for Set
Simplified Answers to Above Questions
Q How many days should you workout per week?A The number of Days per Week is based on the number of months you have been working out.
- More than 18 months, 7 days
- 13 - 18 months, 6 days
- 7 - 12 months, 5 days
- 3 -6 months, 4 days
- Less than 3 months, 3 days
Exercises are sequenced from the largest muscles (legs) to the smallest (wrist). The larger muscles require the most energy. If you do the larger muscles last you may not have adequate energy left for them.
Then multi-muscle group (e.g. bench press, chest and arm) exercises before single muscle group e.g. curl, arm).
High intensity before low intensity. High intensity is heavier weight and less reps.
Q How many sets should you do for each exercise in your routine?
A The number Sets is based on the number of months you have been working out.
- More than 18 months, 6 sets
- 13 - 18 months, 5 sets
- 7 - 12 months, 4 sets
- Less than 7 months, 3 sets
A The number of reps depends on whether you want to increase muscle strength or muscle mass.
Q How much time do you wait between sets?
A 2-3 minutes for strength optimization and 1 minute or less for increasing muscle mass. Adenosine TriPhosphate (ATP), which is directly linked to training for strength, or, more specifically, to neural recovery (the main factor involved in increasing strength levels). Brief rest periods (30-60 seconds) are aerobic in nature, and antagonistic to strength development.
ATP transports chemical energy within cells for metabolism. It is produced as an energy source during cellular respiration and consumed by cellular processes including cell division.
Chart from an article written by Maki Riddington
Q How do you optimize your set/rep scheme for strength or increasing muscle mass?
For strength you lift more weight and do 1-3 reps per set. This will minimize muscle mass while maximizing strength.
For toning you want to maximize muscle mass. This is done by lowering the amount of weight you lift per set and increase the number of reps. The maximum safe number of reps per set is 16 - 18 reps. For toning the reps per set should vary from 9 to 16.
The number reps should vary from set to set. This makes a set/rep scheme. Your set/rep scheme should vary each day in your workout schedule. This variation is necessary so your muscles do not adapt to your set/rep scheme.
General Guidelines
From an article written by Maki Riddington
Q How much weight do you lift each set?
A You end your set with the maximum you can lift that day. You increase your workload by 10% for each set from first to last.
The maximum for each day is calculated by projecting your total maximum gain for the number of weeks in your schedule (typically 4 weeks). You then divide the max gain by the number of days in the schedule. This gives you the gain per day. You then increase you current capacity by the daily gain for each workout day in your schedule.
Your current capacity is the maximum weight you can lift one time (one rep max). The International Weightlifting Federation research dating back to the 1970's came up with a chart for the number of reps you can lift a certain weight based on your current one rep max. This chart applies to all people regardless of age, sex, experience, etc. Roughly if you can lift a certain weight one rep then you can lift 5% less two reps. The amount of weight decreases about 5% for each rep increase up to 5 reps. For more than 5 reps the incremental decrease in weight per rep decreases to about 2.5%. Other studies conclude that the weight may decrease to 2.5% after as little as 2 or 3 reps.
Your maximum gain per plan period is determined by age and number of months you've been working out. Someone under 30 and just beginning to workout can expect an 8% gain with a 4-6 week workout schedule. For every year over 30 gain is decreased by 0.01% to 0.2% in the last 2 weeks of a 4 week plan depending on months of workout experience.