Conditioning
This will be a page full of workouts, exercise tips, and biographies of some of the stars of the iron game.
Weightlifting Terms
Sets and Reps - A set is a collection of reps. Reps AKA Repititions, are the number of times in a set you do the exercise your performing. When you complete your reps in a set, you take a break, to let your muscles recover for another push. For example, 3 sets of 5 reps mean you do 5 reps, rest, 5 reps, rest, and 5 reps.
#RM - The maximum weight you can lift for X no. of reps. For example, 1RM means the maximum weight you can lift for ONE rep. 5RM is the maximum weight you can lift for 5 reps, and so on.
Burnout - A burnout set is one in which you take your muscles to complete and absolute failure, doing as many reps as possible. For example, if you are to do 1 x burnout, that means you do as many reps of that as you possibly can, until your muscles refuse to co-operate anymore.
5x5 System - In this tried and true system, you will perform 5 sets, of 5 reps. It builds a ton of strength and size, and can turn a average man into a BEAST, given time. Heres how to do it. Start pretty light on the first set. On the second set, add weight to the bar, but not enough to really tax your muscles to failure. Finally, after completing your second set, add enough weight to the bar that you will have to FIGHT for your next 3 sets. This is your working weight. When you can get 3 sets of 5 reps with your working weight, add 5 to 10 lbs to your sets the next workout. If you cant get 3 sets of 5 with your working weight, stay at that weight for your next workout. If you cant get more then 9 total reps for your working sets, your using too much weight. Drop it down a little. This system builds strength and power VERY quickly. Heres an example - Bob can press 225 lbs overhead for 5 reps. For his first set, he presses 135 lbs. On his second set, he presses 185. Finaly, for his 3rd, 4th, and 5th sets, he presses 225 lbs. Next week, he will add 5 lbs, for 140/190/230/230/230. As you can see, his jumps in weight were fairly evenly spaced, as well. They dont have to be perfect, but dont make them sloppy. Some people have their own variants to these routine, for example, 3 warm ups, and 2 working sets, or 2 warm ups, and 2 working sets. Feel free to dink around and find what works for you.
Workout pages are below. But first, read this.
DISCLAIMER: Consult a physician before undertaking any exercise program. I take no responsibilty for injuries sustained while performing these workouts. So if you get hurt, DONT blame me.
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