T Nation

Weightlifting Routine?


I have been reading some articles on weight lifting and I am trying to come up with a good routine for myself. I have been doing classes (body pump) for over a year now and while I really enjoy it but, I am not seeing any improvements with being able to lift more weight or seeing more definition. I would like to get more into free weights and set up a routine for 3 days a week. I was wondering if anyone could give me suggestions on where I could look to get routines or information or if anyone has a routine they use and would recommend. I read all kinds of different articles on how many reps you should do and how some people say do an all over body weight program at the same time and others say you need to split it up each day so I am not sure what is really best. Thanks for any help.


Chad Waterbury has excellent full body, three times a week programs.


Read T-nation articles. 5/3/1 is good for strength. If your main goal is muscle size then I’m not really sure.


x2 start off with this…