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3 Types of Weightlifting You Need to Know

Weightlifting isn't just about pumping iron; it's about building strength, muscle mass, and endurance. There's a whole bunch of weightlifting workouts out there, each with its own perks and focus. Let's dive into 3 types of weightlifting workouts you absolutely gotta know about:


1. Strength Training (Power lifting)

images : https://www.t-nation.com/training/the-pros-and-cons-of-powerlifting-training/

Strength training is all about maxing out your muscle power and automatically maximise the weight you can lift. You're lifting heavy weights with fewer reps, usually around 1-5 reps per set with a rest period for each set that can be more than 3 minutes.

Benefits: 

  1. Boosts your max muscle strength.

  2. Improves bone density.

  3. Burns calories and revs up your metabolism


Athlete example :

Mark Rippetoe: He's the brains behind the "Starting Strength" program, known for its simple yet super effective approach.

Jim Wendler: The creator of the popular 5/3/1 workout program, loved by lifters worldwide.

Eddie Hall And Larry Wheels : Strong man with many record of weightlifting.


2. Hypertrophy Training

images : https://manofmany.com/lifestyle/fitness/hypertrophy-training-complete-guide

Hypertrophy training is about bulking up those muscles and focusing more on muscles growth. You're hitting lighter weights with more reps, usually around 8-12 reps per set with a rest period for each set is 2-3 minutes.

Benefits:

  1. Packs on muscle mass and shapes your physique.

  2. Boosts metabolism and strength.

Athlete Examples:

Arnold Schwarzenegger: The bodybuilding legend famous for his muscle-building workouts.

Jay Cutler, Chris Bumstead : A Mr. Olympia champ known for his massive and symmetrical physique.


3. Endurance Training ( Cross fit )

image : https://www.crossfithcc.com/health-endurance/

Big muscles aren’t enough right ? Endurance training helps your muscles go the distance and durable in strenuous activity. This isusually done by sports athletes such as football athletes or athletic athletes and. Endurance training is great in combination with cardio training . You're lifting lighter weights with higher reps, usually around 15-25 reps per set with a rest period for each set that can be less than 1,5 minutes.


Benefits:

  1. Boosts muscle endurance and heart health.

  2. Burns calories and amps up your metabolism.


Athlete Examples:

  1. Ronnie Coleman: The eight-time Mr. Olympia known for his intense workouts that build insane muscle endurance.

  2. Rich Froning: A CrossFit superstar known for his all-around fitness prowess, including lifting weights, gymnastics, and cardio.


Remember, you don't have to stick to just one type of workout.  Combining different workouts in your routine can help you smash your fitness goals even harder.

Bonus Tips:

-Always consult with a trainer, experienced lifter, or gym buddy before diving into a new workout program.

- Master proper form for each weightlifting exercise.

- Start light and gradually increase weights.

- Listen to your body and rest when needed.

- Don't forget the importance of a healthy, balanced diet to fuel your workouts.


Lets make bigger muscles !

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