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My senior summit is going to be about weight lifting. Im going to start by training with a trainer. My goal is to gain more definition to my muscles and also get stronger. Right now I am 187 pounds to get more definition to my muscles im going to have to lose ten pounds. To keep my strength and get stronger I need to also do compound lifting the compound lifts strengthen your over all body.

What im going to do is cardio to loss the weight but I don't like running for longs periods of time so im going to do interval cardio this type of cardio is going from a light jog for one minute to a sprint this works better for losing weight because of the big change from jogging to a sprint. Next im going to do compound lifts like deadlifts and cleans these overall build your strength. And get more definition i will also be isolating the muscle for example doing curls or doing crunches.

I am the one benefiting from this im the one that is growing and learning my body. In the long run I could probably give others advise on how to grow there body to be stronger and hopefully give them motivation.

This is academy worthy because i belive learning more about you passion will help you see what you want to be in the future. If find that weight lifting isn't for me in the future that just eliminates one of the many jobs/careers that you can possibly have.

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To start off with any exercise you need to warm up and get your blood moving. A great way is to go on a treadmill at a 15% incline. This will activate your heart to start pumping more blood. Getting your muscles ready for the stress you will be putting on them. Now once your done make your way over to your first chest exercise. We’ve got your blood pumping now we need that blood to be focus into your chest. Go to the bench and start off doing your bench press of 25% of you max weight. Do 20-25 repetitions once’s don’t wait 1 minute between your second warm up set. For your second warm up do 75% of your max weight for 10-15 repetitions. There you’re done with moving your blood to your muscle lowering the chance of you getting hurt. These are some good chest exercises that give you the best results: Flat bench, declined bench, incline bench, ground bench, and land mine  press. Moving on to shoulders the second muscle group that is involved in press day. We are going to use the same principle to moving the blood to your shoulders by doing the 25% and 75% warm up sets. You can apply these sets to any exercise it’s just a method of warming up your muscles. Now on some shoulder exercise: siting military shoulder press, standing military press, Arnold shoulder press, reverse flys, and cable Extensions. Last but not least Triceps these muscles are in constant use when doing press day so no need to warm them up. You’re just gonna focus on them. Some tricep workouts are: tricep push downs, tricep dips, skull crushers, and close grip bench press. Make sure you have a spotter make sure that they know how and when you help. If you don’t have one and can’t find a spotter make sure you do less weight so theres not a chance for you to get injured.

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Back is one of the more complex muscles group to activate. It has three areas mid-back, lats, and lower back. You will need to warm up all parts of the back so that you will have a less likely hood of hurting yourself. A great way to start it to do pull up/assisted pull ups this hits all parts of your back moving blood to the those areas. The blood will keep the muscles lubricated. Moving on to some of the workouts that you can use. I found thats the best work outs for lower back is light dead lifts, good mornings, and Superman’s. For mid-back I found that wide grip rows,  wide grip pull downs, and wide grip land mines actually hit this area the best. For lats I would recommend doing close grip rows, close grip lat pull downs, and wide grip pull ups. Chose one workout from each part of the back. By having three different back workouts you will have a even growth. Next moving on to the biceps they are a assistant to the back muscles groups so as you activate your back you are also activating you biceps. So you don’t have to warm them up if you started with back but if you start with biceps you should warm them up. The biceps are one of the smallest muscles so making them grow is hard. I saw that they would appear big and fuller if you work out the outer and inner part of the muscle. To work out the outer part do hammer curls, reverse curls, and close grip preacher curls. To hit the inner part doing close grip preacher curls, spider man curls, and hanging curls activate the inner part of the biceps.

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Leg day is one of the most important days and most dangerous. So make sure you warm up your legs not by stretching that comes after but by walking on the treadmill or using the stationary bikes. And make sure  that you use the 25% and 75% method this will help with warming up your legs moving the blood and keeping your muscles full of oxygen. Make sure you don’t over do it for your self a lot of injuries can come from working on your legs. Good tools are a weight lifting belt and knee straps. These tools make it less likely for you to break your back and from putting to much tension in your Knee joints. There are three areas for legs there’s the Cavs, quads, and hamstrings. Let’s star with quads exercise that Focus on this area of the legs are: legs press, leg Extensions, and squats. Moving on to the hamstrings I found that sumo deadlifts, leg curls and wide stance leg press focus on that Part of the legs. Lastly the most difficult area to work is the calf it’s difficult to isolate this muscle. I found that doing calf raises, boxes jumps, and running really help isolate that muscle and make it grow bigger and stronger.