anneke
Uploaded by
8 SLIDES
201 VUES
80LIKES

Effective Workout Guide for College and High School Weightlifters

DESCRIPTION

This presentation aims to provide essential tips and pointers for active college and high school students who lift weights. It emphasizes the importance of proper warm-ups, exercise combinations, and post-workout recovery tailored for various fitness goals such as muscle gain and weight loss. By following these guidelines—from pre-workout blood pumping activities to effective upper and lower body workouts—you can optimize your training regimen. Additionally, post-workout nutrition and recovery strategies are discussed to help refuel your energy.

1 / 8

Télécharger la présentation

Effective Workout Guide for College and High School Weightlifters

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. A Workout guide By: John Granatell

  2. Purpose of Presentation • Purpose is to give some pointers and tips to active college and high school students who lift weights • Receiving advice is always important when lifting weights, especially if you have certain goals in mind such as gaining muscle, losing weight, etc. • By viewing this presentation I hope others can take a little bit of this advice and apply it to their future workouts

  3. Pre-workout • Before someone works out, it is important to do get your blood pumping with exercises such as running on the treadmill for a few minutes, biking, jumping rope, etc. • Afterwards, doing light stretching is recommended as well, nothing too intense because that will only tire out your muscles before any sort of activity

  4. Upper Body Exercise Suggestions • When lifting weights many people combine body parts such as chest and triceps or back and biceps, etc. • It is up to the individual what parts they want to combine • For whichever body part you start with it is important to warm-up so that your body adjusts to the movement of the exercise • For example: for chest someone might start with the traditional bench press • Start by adding light weight that you can handle with ease, after your warm-up add on the desired weight you believe you can handle

  5. Sample Workout: Back & Biceps • Here is a preview of what someone may want to take part in for these two body parts • Back: 3 sets deadlifts (6-10 reps), Pullups (unlimited amount), • Biceps: 4 sets barbell curls (8-10 reps), Chin-ups (done until failure)

  6. Lower Body Exercise Suggestions • Your legs are very powerful and strong • Exercises such as squats, lunges, leg extensions are all great for strengthening and conditioning your lower body • Again, it is important to start with a light warm-up and then gradually add on weight as you go along

  7. Sample Lower Body • Squats, sets of 4 with repetitions of 10-12 • Leg extensions, sets of 3 with repetitions of 8-12 • Lunges with dumbbells, sets of 3, 10 repetitions for each leg

  8. Post-Workout • After working out, it is important to do some stretching for about 10 minutes • Depending on your goal, a protein shake is always great to have for muscle recovery • Eating afterward in general is great after a workout since your body has given up so much energy and calories it is important to refuel back up

More Related