WEIDER FREE WEIGHTS WORKOUT PROGRAM..workout tips and weight lifting exercise tipsA free weights workout program is a great way to improve strength and overall conditioning. It was almost thirty years ago when I decided I was going to try and get on the fire department and went out and bought a set of weights for my basement. That was how my very free weights exercise program originally got started. Of course I had no clue how to benefit the most from weight training using a free weights exercise program or how to even get started. It just so happened that I had bought a set of "Weider Weights". It was the old-fashioned vinyl style of plates. I think they are filled with sand or something, but you seldom see them anymore. Anyway, they had a copy of a free weights training program included in with the weights. So just like that I had a program to follow. It was pretty cool because Weider was the best in the world at weight training long before all the designer drugs appeared on the market. So he was the "real deal". I followed all his suggestions and workout sets to a "T". They were not complicated at all. However I did require a weight bench for the bench press and quad extensions etc. and the bar-holder did double-duty as a squat bar holder as well. It worked okay because the most I was ever going to squat was 150 pounds because that's all the weights I had bought. For heavier squats exercises a proper squat rack is an important accessory. The workouts consisted of bicep curls, upright rowing, behind the neck curls,bench press, squats, quad extensions, hamstring curls, and several other basic exercises. It's not so much the exact exercises that were the most important factor, it was the method that was important. It was a slow build-up of 8 or 10 reps of three sets of each exercise with an amount of weight that was just enough to stress the muscles as the third set was near completion. Once the three sets can be done easily, the weight was increased and over time I it was amazing how this free weights training program made me stronger.
I believe the squats were a key component of this free weights workout program. Even with a maximum of only 150 pounds to use, I had amazing results. One thing Weider had me do according to his training program was lay on my back on the weight bench right after a squat set, and using just an empty bar and keeping my arms straight, I lowered it slowly behind my head until I could feel the stress across my chest. The idea was to take deep, deep breath in while lowering the bar and letting the air out while bringing the bar back. I repeated this 8 times. Doing this will expanded your chest, and will also help low your heart rate because it will be elevated from the squat exercise. Weider's program also included drinking one quart of whole milk with every single workout. It was the only time I have ever heard of anyone suggesting this and I've read lots of books and had lots of coaches. The results were pretty astounding. After about 3 months I could not wear medium anything anymore and all my shirts and jackets etc. had to be large. After over 30 years of endurance events complimented by different forms of weight training, I still believe that basic Weider program was the best free weights workout program I ever came across. Find an old used book by Joe Weider somewhere. He knows his stuff and will get you started on your own successful free weights training program.
Free Weights Workout Program Back To Weight Training Routines Page
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I have written three books that all serve a specific purpose when it comes to those new to the sport of triathlon or those who perhaps have the Ironman on their mind.
"Ironstruck...The Ironman Triathlon Journey" is a perfect book for those who have the Ironman on their mind and perhaps need some motivation, inspiration, and encouragement to help them make that final decision to challenge the Ironman and make it to the finish line.
"Ironstruck? 500 Ironman Triathlon Questions and Answers" is most like the only Q+A book in the world on the subject of triathlon in general and the Ironman.
This is the perfect book for the triathlete who has decided to take on the Ironman for the first time, or perhaps has done one or two and would like some insight from a different point of view.
It is a great companion book for "Ironstruck...The Ironman Journey" and the pair of books would make a great gift.
"Triathlete in Transition" is a book that was inspired by all the people who would stop by at my Ironstruck book signings and suggest I write a book for the very beginner triathlete who just wanted to know more about the sport.
I suppose because I had this passion for the Ironman that it seemed natural to write about it first almost six years ago now.
So in effect I have gone from the most difficult and challenging of triathlons and ended up at the beginning of the triathlon journey.
Triathlete in transition is full of information about how to get started in the sport and like my Ironstruck books, are inspirational and motivational as well as full of practical advice on triathlon that make the sport much more enjoyable.
Regardless, now I have three books that cover the full range of triathlon from just learning about triathlon in general, to ultimately reaching the Ironman finish line.