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What are Different Types of Weight Lifting Charts?

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  • Written By: Keith Koons
  • Edited By: Lauren Fritsky
  • Last Modified Date: 29 November 2016
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    Conjecture Corporation
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Weight lifting charts are designed to give fitness enthusiasts a quick reference point that will enable them to stay on track with their workouts. There are many types of weight lifting charts to choose from and each of them is designed for a specific goal in mind—for example, someone looking to quickly build body mass would use a different weight lifting chart than someone who is more concerned about toning muscles and burning off excess fat. By using a weight lifting chart, much of the guesswork regarding how many repetitions or the amount of weight necessary is eliminated, allowing the user to focus on the workout itself instead of the details. Both serious bodybuilders and amateurs alike rely on weight lifting charts to enhance their everyday workouts.

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An example of a weight lifting chart designed for a specific workout may consist of several columns of information that could appear difficult to read at first. The chart is normally separated by the amount of weight to be lifted during the first set and a corresponding number of repetitions, and based on this starting point, the person working out would automatically have information on how many additional sets to perform and how many times. Other information within the chart may contain how long to rest between sets, other gym exercises that should be followed to provide a cross-training workout, or how many times per week the exercise should be performed. Each statistic is available for the user so that he can fully concentrate on the workout itself without questioning progress or any other factor.

Another popular type of weight lifting chart can be found at the entrance to a gym or fitness center—it will list a full workout from start to finish. These charts are normally aimed at either upper or lower body exercises, but some locations may customize their charts even further by focusing on specific areas like biceps or pectoral muscles. Not only do these weight lifting charts make sense for serious body builders, but they also allow amateurs to enter a fitness center and proceed through a workout without having to ask a trainer questions. Cardiovascular charts are also popular since they set a pace and duration for the user to reach optimal heart rates.

Of course, many athletes design their own weight lifting charts to track their personal progress. Often they will include a variety of workouts depending on the day of the week and the amount of recovery time available afterward. This is seen as a way to challenge muscle groups so that further growth can be achieved. For example, on the first day of the week, a body builder may complete four standard sets of bench press with ten repetitions each, but on the last day of the week, he may complete ten sets with varying amounts of weight. This type of workout allows the muscles plenty of time to recover from more stressful workout routines while keeping the person focused on an overall goal.

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