Weightlifting programs can be categorized as high-intensity training (HIT) or periodized training, with the former being more strenuous and the latter emphasizing consistency over a longer period. Programs can also be tailored to an individual’s experience and fitness goals, with women often focusing on different parts of the body than men. HIT involves full body workouts with one set performed until failure, while periodized training works different muscle groups on different days and gradually becomes more strenuous.
There are countless weightlifting programs that promise different types of results. Two of the most common types of weightlifting programs are high-intensity training, or HIT, and periodized training, which takes place over a longer period of time. High intensity training is a faster workout that is much more strenuous on the body, while periodized training values consistency over a long period of time and is less strenuous on the body. Both types of weight lifting programs can be modified to suit the needs of the athlete.
Weightlifting programs can be broken down into more typical categories such as beginner, intermediate, and expert; o Weightlifting programs for men and weightlifting programs for women. The biggest difference between these divisions essentially comes down to experience and fitness goals. A female lifter will want to tailor the training to her needs; she won’t be performing the same exercises as a man, as men and women often focus their lifting on different parts of the body by different amounts. However, there will be similarities between the two.
High intensity training is meant to produce results quickly. A lifter will perform a full body workout two to three times per week, with each exercise performed for one set only. The lifter will choose a weight that is heavier than his or her median, and he or she will perform the particular weightlifting exercise until failure, or until the muscles can no longer lift the weight. The idea is to prepare the muscles to lift more weights for the same number of repetitions during the next workout, or to lift the same number of weights for more repetitions. HIT is a progressive workout that continuously works your muscles to exhaustion.
Periodized training is carried out over a longer period of time. The lifter will work one set of muscles on the first day, then another set of unrelated muscles on the second day, followed by a rest day on the third day. The training is then repeated. Periodized training emphasizes the importance of consistency, but it is also progressive training. The first few weeks may be an easy workout, but the last three weeks will become more strenuous, until the last three weeks bring the lifter into more strenuous training. This type of training is designed to avoid plateaus.
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