Weight Lifting Workouts For Insane Muscle Growth

Weight lifting workouts are the cornerstone of any successful muscle gain program. Without the proper stimulation, your muscles simply will not grow. If you're trying to build muscle mass but don't know how to structure your weight training workouts for muscle growth look no further.

While everybody knows that weight training is the way to go if you want to build muscle mass. Very few people understand the basics of designing a growth stimulating workout. Listed below is the framework that I use to put together 90% of my weight lifting workouts.

Before we get into the workout structure, It's important to talk about the muscle building process and how it works. Here's a simplistic overview of how the muscle building process works:

In order to build muscle mass you must first stimulate muscle growth with intense weight lifting workouts. After you have given your body a reason to grow, you must then focus your attention on fueling muscle growth. Just like your car, your body will not function properly without the right fuel (nutrients). After you have put in the hard work to stimulate and fuel muscle growth, you must give your body a chance to actually grow. The fancy term for this process is rest and recovery.

That's really all there is to the muscle building process. Armed with this knowledge, you should have a better than average idea of what it takes to build muscle.

Here's the formula for growth stimulating weight lifting workouts

1.) Always perform a complete warm up prior to jumping into any weight lifting workout. If yo decide to skip the warm-up and jump right into your workout, you will get hurt!

2.) limit the duration of your weight lifting workouts to 60 minutes max. I personally like to design them to complete in under 45 minutes. There are two reasons that I strictly follow this methodology.

The first reason is that studies have shown that the muscle building hormones begin to spike withing 30 - 45 minutes. If you continue to train past the 60 minute threshold the muscle building effect of your workouts will not be as effective as an intense weight training session during your bodies peak hormonal period.

The second reason is that you'll have a very hard time maintaining the proper muscle building intensity level for more than 60 minutes. Another way to say it is - If you are able to train for 2 - 3 hours, chances are your workouts are not intense enough to stimulate muscle growth.

Besides, who has the time to commit to 2 -3 hours a day in the gym anyway?

3.) Design the majority of your workouts around compound exercises like squats, bench press, dead lift, rows etc. If you really want to add an isolation exercise into the mix, make sure that you only perform it after you have completed at least 1 heavy compound movement.

4.) Train heavy to stimulate muscle growth. If you're serious about building as much muscle mass as quickly as possible you need to train with heavy weights through a complete range of motion. I've found the 6 - 8 repetition range to be effective for most body parts.

5.) Incorporate stretching and flexibility into your weight training routine by stretching between sets.

6.) Focus on only 1 or 2 body parts per workouts max! If you want to stimulate muscle growth you need to hammer each muscle group with heavy weights. If you're trying to cram in 3 or 4 different body parts you will not be able to train heavy enough towards the end of your workout.

7.) Perform between 2 - 4 sets of each exercise beginning with your heavy compound exercises first and moving on to your secondary isolation exercises second.

8.) Rest for 2 - 3 minutes between sets. This is enough time to allow for complete muscle recovery, but not so long that your body cools down between sets.

9.) Train each body part only 1 time each week. This will allow for full muscular recovery between workouts.

Here's what a typical chest and bicep workout looks like following this model:

Bench Press - 4 warm up sets, then 3 sets of 6 - 8 reps.

Dumbbell Incline Press - 2 sets of 6 - 8 reps.

Straight Bar Curl - 4 warm up sets, then 3 sets of 6 - 8 reps.

Alternating Dumbbell Curl - 2 sets of 6 - 8 reps.

While it may seem counter intuitive to limit your weight lifting workouts to 60 minutes, you'll soon find that you can actually train with heavier weights and wind up stimulating more growth in the process!

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8 Tips to Safe Weight Lifting

When first beginning weight training, you may find a bit of post workout soreness, which is okay; and chances are, you'll also feel some tightness or achiness 24 to 48 hours after your workout. (This is often termed as Delayed Onset Muscle Soreness). The following tips are a guideline to help minimise your soreness.

1. Warm up before you lift: This may sound like common sense, but you need to warm up even before you lift a 1kg dumbbell. Your warm-up increases the temperature of your muscles, making them more pliable and less susceptible to injury. A good warm up should take around 5 to 10 minutes, depending on weight size, and can consist of walking, jogging or even stair climbing, with some added arm movements to get your arms ready for weight training. Alternatively, you can opt to use the rower, cross trainer with arm handles that exercises and warms up your whole body.

2. Start with an easy set: When you start your first set, start by performing 8 to 10 repetitions with a very light weight first, as a warm up and then gradually increase your weights. This will also help your muscles get used to the increase in weight.

3. Lighten up: By choosing a heavy weight too soon, you may lose control of the weight and drop it on yourself or someone else. It can also cause you to strain or tear your muscles resulting in serious injury.

4. Slow down the speed: Lifting weights too quickly can be a fast way to self injury. Take your time to lift each weight slowly. So take at least two seconds to lift a weight and two seconds to lower it. If you are causing any banging or clanging, then slow down even more.

5. Don't hold your breath: When you are lifting weights, your blood pressure tends to rise, which normally isn't too much of a problem. If you on the other hand, tend to hold your breath while lifting a weight, you may cause your blood pressure to rise even more, and then when it suddenly comes crashing down, you may find yourself passing out. If you suffer from a heart condition, this could put your health in serious jeopardy.

6. User the proper form: When lifting heavy weight, it may be a good idea to have someone check your form, to make sure you are not over extending your back or cocking your wrist the wrong way, as this can also lead to injury and unnecessary soreness.

7. Cool down after weights: When you've completed a fairly fast paced weight workout, include a five minute of slow aerobic exercise. The aerobic cool down will help give your pulse, blood pressure and breathing a chance to slow down. If you've been lifting weights at a slower pace, with plenty of rest in between sets, then a few minutes of stretching at the end with suffice as a cool down.

8. Rest a muscle for at least 48 hours: When you are concentrating on weight lifting on certain muscles, you don't want to exercise the same muscles two days in a row. When you lift weights, you tear apart your muscle cells and they need at least a day to repair themselves, helping them to become stronger. When this rule is ignored, weight lifting may make you weaker rather than stronger. Your muscles may also be too tired to lift weights at their peak operating level.

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Avoiding Weight Lifting Injuries

Lifting weights is the best way to build lean muscle mass and increase strength, but it can also lead to injuries if you're not careful. Here are six common causes of weight lifting injuries, and how to avoid them.

1. Using bad form and technique. Far too many people use bad form and technique when lifting weights, and it's a common cause of injury. People perform their reps at a fast speed using more momentum than muscle power. People heave, swing, or bounce the weight instead of lifting it. Bad form and technique often occurs when someone is using a weight that's too heavy for them to lift properly. Use a weight that challenges you, but that's not so heavy that your form and technique get sloppy. Use muscle power, not momentum, to lift the weight. Don't heave, swing, or bounce the weight. Lift and lower the weight in a steady and controlled manner while concentrating on feeling the muscle that you're working (this is called the mind-muscle connection).

2. Not warming up. You need to take the time to properly warm up before lifting weights. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for your workout, all of which helps prevent injury. Warm up by doing a few minutes of light aerobic exercise and one or two light sets of each weight lifting exercise before using heavier weights.

3. Training too often. Training too often saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your weight lifting workouts. If you're in a depleted, weakened state from training too often, your risk of injury increases. You also have to realize that muscles don't grow during training, they grow after training. Lifting weights causes microscopic tears in the muscles, and rest days allow the muscles to repair themselves, grow and get stronger. Training too often and not giving your muscles enough time to recover from training not only increases your risk of injury, it also causes muscle growth and strength increases to come to a halt.

4. Not listening to your body. When lifting weights, you need to work out with a lot of intensity if you want to build muscle and increase strength. But if your tired and lacking energy prior to a particular weight lifting workout, you may need to ease up on the intensity for that particular workout, or even consider not working out at all that day. Pushing yourself too hard when you're tired and lacking energy increases your risk of injury.

5. Lack of concentration. If you're distracted, preoccupied or lackadaisical when lifting weights, especially when performing free weight exercises like barbell squats or dumbbell shoulder presses, you're inviting injury.

6. Poor nutrition. Weight training and proper nutrition go hand in hand. Proper nutrition provides you with the energy you need for your weight training workouts. Without proper nutrition, you'll be in a depleted, weakened state, and your risk of injury will increase. Proper nutrition is not only necessary to fuel your workouts, it's also necessary to help you recover from your workouts.

As you can see, avoiding weight lifting injuries is not difficult. Just follow these guidelines and your weight training workouts will be productive and injury free.

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Fat Loss 4 Idiots - Losing Weight and Getting Into Shape With Weight Lifting Exercises

Losing weight with weight lifting exercises is geared towards effective fat loss. This method of weight loss is not easy on the body but the results are very welcome to the eyes. In the first place, you lose body mass. Secondly, you develop a better shape. Thirdly, your weight becomes lower. Then, the fat content of your body shrinks. After that, you get better and visible muscles which project a well-chiseled body. Finally, your overall health receives a boost for you become healthier, less susceptible to fatigue and shortened breath, intermittent sicknesses and lower the risk of contracting heart diseases, diabetes, hypertension, stroke and other terminal illnesses associated with being obese and overweight.

When you have chosen the path of fat loss through doing weight lifting exercises and commence, your muscle metabolism during the exercise session will increase, and interminably after the work out period. As your metabolism increases, your body fat begins to loosen and convert to muscle. However, before this time, if you have learnt to measure your calories intake, your target should be to burn off more calories than you take in through food and drinks. This way, you begin to lose weight just from your diet change alone.

Weight lifting exercises will help you lose weight and look good. Anybody who argues the reality that weight lifting exercises don't assist positively in weight loss should lift weights for a short period and feel the energy spent doing the exercise.

For best positive results from weight training, you should combine it with diet changes that emphasize consumption of more fruits and vegetables. You should aim to raise uncooked food consumed daily to 35 or more percent of your daily food consumption.

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Build Muscle - Discover The Secrets Of A Great Weight Lifting Plan

Since jogging, aerobics, and other forms of cardiovascular exercise began to rise in popularity, many people have neglected to add weight lifting to their exercise routine. However, some form of resistance training is necessary for health and fitness. Weight lifting maintains muscle and bone as a body ages, helps with fat loss, and can even protect against injuries. Thus, while cardiovascular exercise is important for heart health and endurance, some well-planned sessions in the weight room can be a great way to get started on meeting your fitness goals.

Before you start a weight lifting routine, make sure you know what you are doing. Doing exercises with improper form can lead to injury, which will slow down your progress. If you have never lifted before, it is a good idea to ask one of your gym's trainers or an experienced friend to show you how to do each exercise in your routine. You can also find many videos online of expert lifters demonstrating proper form.

Write down the amount of weight you use for each exercise in a workout journal. This will help you keep track of your progress over time. You will get the satisfaction of seeing those numbers increase. If you reach a plateau and can't increase weight for some time, you can adapt your routine to get past it.

Keep track of how many sets and repetitions you will do of each exercise. You should plan this out in advance, based on what your goals are, and include these numbers in your workout log.

Think about what your goals are when you are planning your workouts. The routine you choose will determine how your body responds to it. For instance, if you are lifting to gain strength, you should be doing 5-8 repetitions per set. If you are trying to increase muscle mass, 8-12 reps per set is more effective.

Warming up properly is important to preventing injury. A few minutes on a treadmill is a good way to start a workout, and you should perform a set of each exercise with fairly light weight to warm up before your heavier sets. After your workouts, passive stretching is a good way to avoid soreness and increase flexibility.

Be aware of how fast you should be lifting. You should always be in control of the weight: lower it slowly rather than dropping it. This is important for safety, and it also means that you are working your muscles throughout the entire exercise.

The effectiveness of your workouts will largely depend on how well your body can repair itself afterwards. Make sure you give yourself enough rest time after a workout. Don't work the same body parts on consecutive days. Also, make sure you get plenty of sleep and healthy food.

These tips will help you get started with your first weight training routine. By following this advice, you will make your body healthier and stronger. When you make weight lifting a part of your life, you will find that your body functions better and you are capable of more things. Weight lifting can give you a new level of fitness that you will notice in your day-to-day life.

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Marc Ouellette has helped thousands of people reach their goals by incorporating workout routines and simple meal plans to build muscle and lose weight.

Dos and Don'ts of Weight Lifting Workouts

Weight lifting is a great way how to build strength and muscles, improve your health and boost your self-esteem. These things usually make people eager to start. However, before that, it's good to check out few dos and don'ts. You have probably heard some of those, but others are updated, since the sport science has found out new things about training.

Dos

Use sensible weights. I have read things like use weights that you can lift 12 times easily. Unfortunately, the weights are already too light for you, unless you are going for high repetition muscle endurance training. 8 reps easily? Maybe. However, there are weight lifting protocols that requires only 3 or 4 lifts of a challenging weight; for that method weights that you can lift 8 times easily won't give the results you are after. In my opinion, it is fine to use weights that you can lift for at least 3 times with PERFECT form.

Write down your goals. You need to know what you want to achieve it. The big picture will also help you to get trough bad times. So decide if you just want to get big, lean, strong, fast, proportional or any combination of these. There is a lot of good advice, but only some will suite your goals, so it is good to be picky a little.

Be disciplined. Never skip workouts just because you do not want to practice. Only a systematic training will give lasting results. This of course does not mean to exercise while sick or after an extremely hard physical work. Be sensible and at the same time honest with yourself.

Learn proper lifting techniques. When the weights are serious, everything is important, including stance, grip, range of motion and breathing. Seek advice from professionals and also do your own little research in a library or the internet.

Relax enough. Thoroughly trained muscle group should rest for at least 48 hours. Get sleep in average eight hours a day, and try to avoid unnecessary stress.

Eat sensibly. Different diets have led people to similar results. Research indicates that exercise methods determinate muscle development, not some specific nutrients or even calories. People with a small frame or ectomorphs are frequently encouraged to eat a lot, since they are considered to be so-called hard gainers. From my experience only few of them turn out to be true hard gainers, thus most of those slim people gain more fat than muscle.

Drink enough water during the day.

Learn the visualization techniques that psychologically help many elite-level athletes to achieve desired results quicker.

Don'ts

Ignore pain. It might be true that 'no pain, no gain', however, for beginners it is very difficult to distinguish after-training soarness from real pain.

Be careless or workout hurriedly. Excellent performance requires a serious attitude and time. Lifting sessions usually are relatively short, so there is no excuse for slacking off or losing interest. Execute each rep as if you were sitting next to the jury, which is eager to take from you 20 dollars for each technical inaccuracy. I know a guy who really paid his training partner every time he did some mistake while lifting. If something is too hard for you, downgrade to a simpler version of the exercise or take off some weight, rather than 'run' through the workout.

Concentrate on the lifts, that are not necessary for achieving your goals. Today it is popular to recommend big compound exercises like a dead-lift. You know what are your goals and genes. For example, your goal is to achieve a wider shoulder effect. However, your genes and previous sport activities have created a huge butt and a wide waist. In such a case, high volume dead lift workouts will not give you the results.

Overdo static stretch exercises. You heard it correctly. Recent studies show that static stretch importance is overestimated. Listen to your body. If stretching causes a pain, do it less. Even 30 second stretch is enough.

Ignore plateau periods. Sticking to the original program most likely will solve nothing. Try to change your workout program and if necessary seek professional help.

Get caught up with special bodybuilding supplements. They are another way to easily get fat. If you eat varied food and maybe add some vitamins and fish oil, there is no need for something more.

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Gain Muscle Mass - Start Weight Lifting

Are you interested to gain muscle mass? If you are earnest to have it, there is the need of a proficient, scientific approach, intelligent planning. For this basic reason, in order to accomplish your objective, start working hard from the very beginning. As Rome was not built in a day, the dream of yours to gain muscle mass requires the application of an arduous strategy. As a result it is always better to prepare an effective weight gain plan right from the first day. This should include both of physical training and diet plan. Never forget that the physique of yours or the concerned individual will rule the show and the idea to gain muscle mass depends largely on this.

This is in no way an accident and so from the very beginning try to concentrate on weight lifting. But in any case stamina and motivation are the two most important factors that will help you to gain muscle mass and lead you to become an effectual muscle-builder. To the researches, one pound of muscle if added to your physical structure can burn completely equal to 50 extra calories on a daily basis. This will continue to do if you are even at rest! For these reasons lifting weights is the most viable way and through painstaking workout burn away the accumulated fat. The faster you can build up your stamina through lifting heavier weights more calories will be shed. This is highly essential to gain muscle mass and in return the fat reserves will go away bit by bit.

Now there are different types of weightlifting exercises to gain muscle mass. But the best one for you depends on your physique and your trainer. The most common and basic of all these is weight training. This enables the concerned person to lift different forms of weights but in diverse positions and certainly for a number of times. It should be remembered that it is possible to do weight training with various equipments. The most common of these is a pair of dumbbells, which can be attached with different forms of weight disks to your discretion.

The most common exercise in this segment is to lift increasing amount of weight, which do include the squat and dead lift. There are others also that are known as isotonic, isometric and polymeric exercises. There are in fact many who, in order to gain muscle mass, prefer to practice isotonic exercises. In this form of training the strain and force to the muscles remains unchanged and for that the majority of weight training exercises are isotonic. You can certainly follow isolation exercises that include leg extension and in this context the whole movement is concentrated on one joint along with one muscle group. You can also go through compound exercises similar to a leg press that affects several muscle groups at the same time. But never try to follow isometric exercises since the muscle length remains unchanged and it includes simple weight training exercises only. They are in no way going to assist you to gain muscle mass. Nowadays different forms of weight machines, against the conventional forces of exercises, are coming to the fore. But before using that try to consult with your trainer. Or else any capricious use may jeopardize your objective to gain muscle mass.

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Healthy Weight Lifting Women - Sleek, Lean Feminine Muscle Always Turns Heads

You've seen women weight lifters before. You know, the 250 plus pounders who do it professionally. They look a little strange; a little unfeminine; a little like Bob, your next door neighbor; a little scary, to tell the truth. But not all women who lift weights look like that. There is a happy medium. Is there a way to add strength training and healthy weight lifting to your exercise routine, without transforming into Brian Urlacher?

As the President would say: "Yes, you can!" The women who you see on ESPN are professional weight lifters. They train for hours each day, and they have specialized diets that are super high in protein and help them build great amounts of muscle mass.

To even keep up with those women you have to do a lot more than just lift weights-you have to lift very heavy weights very often, and supplement heavily.

Unfortunately, the fear of overdeveloping your muscles and bulking up keeps many women from including weight training in their fitness routine. Luckily, there are tips from healthy weight lifting women that will ensure you will get the strength you need - and still appear feminine and gorgeous, just like you want.

Don't be afraid to use the heavier weights. There is no truth to the adage that says very low weights plus high repetition equals muscle tone. Sure, it'll get you there eventually - but it takes much, much longer and the health benefits just don't compare to using heavier weights and less reps.

By using some of the weight machines at your gym, you can build the strength your body needs to stay in shape and make it easier for you to do your cardio work. Let's take a look at some of the most popular exercises.

1. Use the leg press machine. This is the one that you lie down on, with your knees bent and your feet up against the vertical surface. Then push back using your legs until they are extended. Be sure not to lock your knees, and keep your back flat against the bench. Hold the extended position, and then slowly come back to the bent-leg position.

2. To work your biceps, use one-hand dumbbells. Stand up straight with your feet shoulder-width apart and the dumbbells at your sides, palms facing your hips. Keep your elbows in, and raise the dumbbells to your shoulders. If you need to use your body in order to complete the lift, the dumbbells are too heavy. Hold in the upper lift position, and then slowly lower the dumbbells back down to your sides.

3. Triceps exercises firm up the "fat" part of your arms-the part underneath that tends to swing like a turkey gizzard when your arms are raised. And who doesn't want to tone those up? Stand in the same position as for the biceps exercise, but with one hand on the hip and the other raised above your head and then bent, with the dumbbell behind your head. Then, without moving your arm from the shoulder to the elbow, raise the dumbbell up until your arm is straight - but not locked - and hold for five seconds before lowering slowly back to behind your head.

Don't be afraid to lift a little bit of weight. It'll tone up your figure, and did I mention improve your libido?

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How to Keep Getting Results From Your Weight Lifting Program

If you have been lifting weights for any length of time then you know after about 3 to 6 months the results and gains will end. If you are new to weight lifting you have probably experienced this and don't know what went wrong.

When you begin a weight lifting routine you will notice maximum results in the first three months. However, your results will begin to stop within three to six months. The reason this happens is because your body and muscles get used to the routine and stop responding to the exercise. So if you notice that you are not getting the results like before it's not because you are doing something wrong.

The best way to combat this is to switch up your routine and do different exercises on different days. For example 1 week do short bursts of low repetition heavy weight lifting. For a low repetition heavy weight routine you want to make sure you are lifting 80% of your 1 rep max. The following week you might want to concentrate on mixing up your routine. Isolating one muscle group in a workout session then on the next session isolating another muscle group. You may also want or need to increase the weight you are lifting. The idea is to not let your body or muscles get used to one exercise routine. You have to constantly shock your muscles into growth.

You also might want to consider adding to your caloric intake. Preferably your protein intake. Proteins are the building blocks for muscle gain. I don't advise upping your calories drastically. Start small 5,10 15 or 20 until your body gets used to consuming the extra calories. Watch your carbohydrate, fat and sugar intake and be sure to include some cardio exercises into your routine.

If you do all that is advised in this article you should once again begin to see results in your muscle mass and gain.

To your health,

D

I hope this article helped you or cleared up some confusion you may have had. If you found this article helpful then check out http:http://www.free-weight-exercises.com for more in depth information on exercise and nutrition.

P.S. Remember to make your health a priority in your every day life. Your family will thank you.
Feel free to reuse this article provided you use the link as well.

Danze Yanos
http://www.free-weight-exercises.com

How to Create Successful Weight Lifting Routines With Workout Magazines

Have you ever implemented weight lifting programs or other advice from a popular bodybuilding magazine only to become disappointed? Every monthly issue claims to offer the most effective methods for building muscle fast, yet readers are often mislead to fail. Typical magazine content includes workout routines, tips on proper exercise form and selection, supplement recommendations, and other resources. Although some of this information represents true wisdom, the remainder is merely a collection of recipes for frustration, exhaustion, and injury. Workout magazines may be used as valuable training resources through application of three guidelines to separate fact from fiction.

Many weight lifting routines in workout magazines are composed of excellent exercise selection and structure, yet often lead to exhaustion. This is due to the overwhelming combination of high training volume (excessive number of sets per workout) performed at maximum intensity (each set taken to muscular failure). Muscle fibers can typically withstand only 30-45 minutes of extreme microscopic tearing and energy store depletion (adenosine triphosphate and glycogen) that occurs from intense weight lifting. Furthermore, full intensity is rarely applied toward every set because the lifter realizes energy must be conserved to actually complete the lengthy workout. This is not this case with weight lifting programs of lower volume. Training volume and intensity are two inversely related variables that must be properly balanced for muscular development. The result of pushing both to extreme limits is often over training, a destructive state that impairs and eventually halts all progress. When considering a bodybuilding magazine routine, training volume must be reduced to avoid exhaustion. To accomplish this, a useful rule of thumb is 6-8 intense sets for large muscle groups and 2-4 sets for small groups.

Workout magazines also contain weight training articles with useful tips on proper exercise form. Many articles include photos of professional bodybuilders performing lifts while demonstrating little regard for safety. To begin with, the insane amount of weight lifted rarely represents the actual poundage used in workouts but rather that of a single assisted repetition. Next, the risk of injury is increased due to using a grip with thumbs wrapped behind the bar instead of around it. Finally, this grip is often accompanied by lack of safety collars. These factors can potentially mislead beginners to adopt dangerous lifting habits. To effectively apply information from these articles, focus only the written content and view associated photos with suspicion.

Advertisements for the latest bodybuilding supplements, in every magazine, must also be viewed with caution. Almost every advertisement states outrageous product claims and includes potentially fabricated before and after photos, Realize that no legal supplement even compares to steroids in terms of building muscle fast as sometimes stated. In addition, drastic alterations to before and after workout photos can easily be made via lighting manipulation and computer graphic software. But above all, the majority of bodybuilding magazines are owned and published by supplement manufacturing companies. For the most part it is beneficial to completely ignore all supplement advertisements.

Weight lifting programs and other advice from bodybuilding magazines can be effectively implemented by applying the three guidelines above. First of all, over training may be avoided by reducing the training volume of otherwise excellent routines. Secondly, focus only the written content of articles containing tips on proper exercise form while viewing associated photos with suspicion. Finally, advertisements for bodybuilding supplements in any magazine must be ignored. Start taking full advantage of valuable workout information in every monthly issue by learning to separate fact from fiction.

Finally, there are a wide variety of workout magazines available and each one is unique in some way.

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How Can You Do Weight Lifting Exercises in the Gym?

First, before you start doing any weight lifting exercises, check with your doctor that you are able to. This is valid especially for people over 30 years old. When you start use the machine prepared for you in most gyms, like bench press, biceps, triceps, pull, pecs etc. It is more important with any exercise to do it correctly, than to lift heavy weights. Get somebody to watch and criticize you, to do it right, or ask a trainer to help you.

What are repetitions (reps) and sets?

When doing weight lifting exercises people use certain terms. Each repetition you do is the number of times you do the exercise without resting. Sets are the number of times you do the set of repetition. You need to have some rest between each set. If you do 3 sets of 15 reps, you've done 15 reps 3 times equals 45 repetition. Often trainers recommend if you want to build muscle to do 7 reps of a weight. If you can do 7 reps the weight you're trying to lift is too light, so increase the weight, and reduce the number of reps to 5, until you can do 7 reps again, then repeat.

What exercises can you do?

After doing the machines for a while until you can do reasonable heavy load, start going over to the dumbbells and barbells. The most important exercises are:

Bench press with dumbbells, free barbells or barbells in a Smith machine. Use a bench you can regulate the incline, so you can train with different angles. Also vary the grip from narrow grip to a wide grip.
Dumbell one-arm bent-over row trains your triceps
Barbell seated shoulder press with different grips
Dumbbell upright row
Dumbbell flies on a bench
Barbell or dumbbell curls trains your biceps.
Leg press with barbells or dumbbells

You should also try to do some more legs (squats and hamstring), core (abs and obliques), and upper and lower back exercises.

How many times should I do these exercises?

I would say you can do these above mentioned exercises up to 3 times per week, and then maybe add some core exercises. Remember the most important when building muscle is the resting time, so always take days off.

Jason B. Warren, a sports enthusiast who enjoys to write about different sports and how to do them. He's doing these sports himself.

Random Tips on Buying, Using and Training With a Weight Lifting Bench

Maybe you're done with treadmills, exercise rowing machines and other training equipments or tools and you want to try lifting weights for your upper body. The most effective and common tool used for that workout is weight lifting bench. This weight training bench is one of the most popular and in-demand exercise machines that are for sale and pretty much available in the market today.

The weight lifting bench resembles normal benches like the ones you see in parks. The only difference is that it was created specifically for workout and training. You can find them in various fitness centers in your area. If you want to set up your own home gym, you should not forget to include this tool. They are really useful in keeping a person in shape.

Nowadays, in order to sport a healthy lifestyle, aside from eating a well-balanced diet and having enough rest or sleep, regular exercise is also needed to become physically fit. These various fitness equipments, including weight lifting benches, will help us achieve those results. The following are some random tips on purchasing and using those weight benches for your training routine:

If you are looking for cheap weight lifting benches, make sure that the quality is good. More often than not, low-priced benches tend to be weak and wonky, sometimes defective. Going for a weight bench that has a slightly higher price but is strong, sturdy and functional is more practical.

Before buying, ask yourself first what kind of results you truly want to get from this workout. Are you aiming to lose or gain weight? Are you looking to improve your stamina and increase your strength? Are you shaping up your muscles? Do you want to enhance your breathing or blood circulation? Different goals require different workouts or routines and also different exercise machines.

There are various types of weight training benches with different features that you can choose from according to what your body needs. Examples of which are flat weight lifting benches, Olympic weight benches, adjustable weight lifting benches and incline benches.

Establish bench routines that are right for you or what suits your body best. You can seek advice from your trusted fitness instructor and other fitness experts. Make sure that you don't overdo yourself when working out to avoid injuries or accidents.

It's highly recommended to have some kind of a rack with your weight bench where you can put your barbell or dumbbell on. Keep in mind to be extra careful in handling these heavy equipments. They may fall on your feet or destroy the floor or anything it crashes on.

Thomas writes about the weight lifting bench at http://www.fitnessequipmenttips.com

Important Things to Consider When Buying a Weight Lifting Bench For Your Training

The quest for a healthy lifestyle has grown dramatically throughout the years. As we enter the digital age, we struggle to keep our bodies fit and our immune system strong. We are being bombarded by everyday factors that slowly weaken our body and eat up all our energy and ability to live long. More and more illnesses and viruses are surfacing. Our unhealthy habits and vices are not helping either. Stress from work, fatigue and lack of exercise and enough rest worsen it all.

That's why you have to get more serious when it comes to dealing and taking care of your health. Start eating nutritious food, fruits, vegetables. As much as possible, avoid those junk, oily, fatty and sugary foods and also those full of preservatives. Make sure you have enough rest or sleep and take time to workout and do some recreational activities.

Regular exercise is important but if you're too busy to engage in sports or go to the gym, you will find it useful to purchase fitness equipments for your training and exercise routines at home. There are various tools that you can have for your home gym like benches (Olympic weight bench, regular weight lifting bench), treadmills, weights (dumbbell, barbell, etc.) and other set of exercise machines that are for sale.

People have their own preferences when it comes to the tools to be used in their home gyms. Treadmills are the favorite machine of some while others are pretty much satisfied with what weight lifting bench has to offer. If you belong to the latter group and are planning to buy the said equipment, you should first take into consideration the following factors before you make your decision:

Price

There are cheap weight lifting benches available in the market today. There's nothing wrong with going after the affordable ones. Just make sure though that the quality is still superior. However, if your budget allows you to buy a slightly expensive bench, you should do so because most of them are very much worth it.

Quality

You wouldn't want to spend your money on a weight bench that's wonky and seem to collapse on itself at anytime, would you? No matter how cheap it is, defective items are not worth even your single penny because you won't be able to use them properly. You can ensure the quality of the product if you can test it out, ask someone who have used the same brand or look into customer reviews online.

Purpose

The whole purpose of your exercise is also a determining factor if weight lifting benches are right for you. What are you aiming for? Are you doing all of this to build muscles? Lose excess pounds? Improve your strength? Knowing what you really want will help you decide better.

Design

Weight lifting benches come in different designs. Think carefully which one do you need the most. Is it a flat weight bench or an adjustable one? Do you need a leg extension for your bench or a curl feature? How about an adjustable rack? These things also play an important part in your decision-making.

Comfort

Some benches have more padding compared to others to cater different levels of comfort by different individuals. Remember that weight lifting benches should not only be functional and effective but should be comfortable to use as well.

For more information about the weight lifting bench and other weight lifting equipment, but sure to check out our website. Not only will you learn more about what equipment to use but also what equipment that can actually hurt your training and hence need to be avoided.