Weight Lifting - Gain Muscle Mass

Weight lifting is accepted as one of the most vital ways to develop muscle mass. It is known to almost all. For this sole reason perhaps a huge rush is noticed at any gymnasium. You can do the same if you have the proper attitude. What type of approach is required? Before getting included in any such program of weight lifting you must be conscious that there is no need to spend lots of hours in the gymnasium. Your desire is to develop muscle mass and also the overall physical structure. For all these instead of daily training three times a week is enough. Well, along with this there should also be a proper routine including accurate nutrition.

To be precise weight lifting is one of the very few best methods till date for gaining good muscle. But before that you must have a consultation with the doctor. The program requires a lot of physical effort and for that, doctor\'s advices are necessary. This is highly important. It may be that you are thin and want to develop your body to a certain level. But for that, like others, you should not combine aerobic exercise, stern weight diets with weight lifting. You should know that the metabolic process gets increased through active muscles and that plays a great role in burning fat. For this reason you should always concentrate in the development of muscles.

There is the need of conducting at least 3 sessions in very week. This should of more than 20-30 minutes of interval training. This will help you to develop your metabolism, burn fat, along with retaining the entire schedule. It will certainly be better if you can do this training in the early morning and in an empty stomach. Never forget that the exercise should be strong enough to accelerate the metabolism to burn fat. This should go on throughout the day.

There is also the need of nutrition. The nutritious foods act as supplements and help the body to repair the loss. They can be in the form of green vegetables, fresh fruits. If the doctor advises you can also take animal protein in the form of lean meat and lively fishes. Proteins are found to play a commendable role in building muscle

The best will be if you can avoid any food cooked with oil. In general, oil consists of fat and that should be avoided at any cost. Also keep in mind that the feedings should be frequent. If you are having 3 heavy meals, it is the time for you to break it. Try to have 5-6 meals in the whole day and never spend more than 3 hours without eating. This is essential for accelerating your metabolic process.

You should also keep yourself hydrated all the time. For this the best is to drink enough water before any workout.

During the workout you must apply the best effort. Try to make the routine short, explicit but effective. For this have a consultation with the trainer.

You will get good results but for that have patience.

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Weight Lifting Equipment - Different Types of Equipment for Different Workouts

When you are searching for the best weight lifting equipment, you have to take the time to think about the workout that you want to get. Some equipment is better than others, depending on the type of fitness that you are looking for and the areas of the body that you want to work. If you've ever shopped for this equipment or visited a local fitness centre, you know that there is a lot to choose from and it can be very difficult to understand how everything works. Here are some basic types of weight lifting equipment to consider based on how they work:

- Upper body machines are used to work the muscles of the upper body. These generally include a chair or a bench and a series of different arms or pulleys that can be used with your hands and arms to work the upper body. You can find these machines in many styles, including resistance machines, pulley machines, and even hammer strength machines that are similar to free weights.

- Squat press machines. These are unique machines that are made especially for doing squats to work out your leg muscles. They can also help your back, abs, and upper body to some degree. For some reason, these machines seem to provide better results than doing freestanding squats or using a total body machine to get the same workout.

- Lower body machines. This type of weight lifting equipment is designed specifically to help with lower body workouts. The different exercises that you can do on these machines will work every part of your lower body to help you get a more toned, muscular appearance.

- Total body equipment. Many people prefer to invest in machines that offer a total body workout. Not only does this give them the opportunity to get a better workout, but it usually makes better financial sense as well. Total body machines use resistance or pulley systems to offer a full workout in one machine.

Weight lifting equipment isn't all the same, which is why it helps to understand your options before you go shopping for anything. Depending on the type of workout that you want and the specific muscles that you are trying to improve, there are different machines that can help. Make sure that you take the time to check out all of the different machines that are available and find the right equipment for your needs.

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Weight Lifting For Baseball

A well planned program of weight lifting is an important part of a health and fitness regime for any sportsman. It will improve stamina by building muscle strength as well as specifically targeting the muscles needed for the individual sport concerned. You will find that a program of weight lifting for baseball players will ensure that they achieve peak fitness at the time when they need it. This will help their general strength and also their co-ordination.

You will find that the dedicated and professional players will use weight lifting for baseball long before the season begins. They will have four different programmes which have been designed for body conditioning and stamina levels during the course of the year. In January and February they will be following a regime of exercises which will build strength and stamina in a general way. This will involve a range of weight lifting which includes the whole body. It will not necessarily build bulk or specific muscles but will be laying down a foundation of strength. Weights will be fairly low and repetitions high. This will ensure a lower risk of injury during the arduous season ahead.

Immediately prior to the start of the season, March and April, will see an increase in both repetitions and weights. Players will start to work on specific muscle groups depending upon their disciplines and specialist areas. They will be working towards reaching their peak fitness and strength levels. Now will be the time that their foundation work in January and February will be proving its worth. Their stamina levels should be high and they should be ready for trials and the forthcoming season. At this point, if they have been following a program of weight lifting for baseball in particular, they should be physically and mentally capable of playing through the season in whichever position they play, whether it be pitcher or field.

During the course of the season itself, the players will continue with a training programme as well as playing competitively. The will need to keep their stamina levels high and this can be achieved through a program of weight lifting for baseball players as individuals. Their coach will know the players well enough to be able to give them detailed training plans which will be geared towards their specific needs. It is during the season that the players will be most at risk of picking up an injury and therefore it is important to continue with training.

Once the season is over, the players will be able to relax a little. This is no time for complacency, however, and at this point some weight lifting for baseball players will ensure an easy return to fitness in January when the whole cycle starts once again. A regular and well devised weight training plan is extremely important for players who want to guarantee the level of fitness, stamina and co-ordination necessary to compete in the world of baseball.

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Weight Lifting For Women to Get Lean and Healthy

Adding weight lifting to your dieting efforts will help you keep your muscles while your body is losing fat. Combining dieting, aerobic exercise, and bodybuilding training will cause greater body fat losses and weight loss than if you are only doing aerobic exercise and dieting.

There are numerous things you can do to help you become healthier, slimmer, and stronger. You can find books and programs telling you about exercise and fat loss, for example. But one of the things that women do not often consider is using bodybuilding work out routines. Women generally consider that weight lifting is a man's domain. Most females also do not want to develop the bulk of male and female professional bodybuilders, and who can blame them?

If you should choose to work with weights you will not gain this bulk necessarily, but you will develop some lean muscle mass and some attractive lines and definition which show off your toned and athletic new body. Using a bodybuilding routine will help you reshape your body and tone your muscles. You can end up one or two dress sizes smaller and still weigh the same amount.

More women are finding the idea of being able to reshape their body with weights very exciting and challenging. When first starting out you can get a trainer at a gym to work with you and show you the program and how it works. Many gyms include this help at no charge. This is not the same as a personal trainer but it is free and it gets you good instruction on a weight lifting program.

You can also gain a great deal of knowledge from books and DVDs on the subject. They have books designed for women with no prior knowledge of bodybuilding.

Some basic tips are that you need to start very slowly and perform all of your lifts slow. This is the only way to go. Never use weights that you are not comfortable with. You want to be challenged but you don't want to hurt yourself. Stay hydrated. Having enough water to constantly refresh yourself is mandatory because you are going to be dehydrating and exhausting your body over the course of your training.

Start today and before you know it you will have the trim, lean shape that you have always wanted.

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Transformation Preparation: 7 Step Beginners Guide

You've been surfing Bodybuilding.com for weeks, following the links to LiveFit and Kris Gethin's Hardcore Daily Trainer, but you still haven't started a 12-week transformation. You're excited, nervous, eager, unprepared, a little scared, and you're looking for an extra push. Just a little more info before you commit.

Whatever brought you here, you're in the right place.

Whether you're sick of sinking into the couch every night or haven't trained in a long time, this guide is for you. You might be self-conscious, worried and unsure. That's okay! Remember, even Rocky had to start somewhere. Follow this brief transformation preparation guide and go the distance.

Begin your transformation prep by scheduling a full checkup with your doc. As much as you might dread it, knowing where you stand is going to help your efforts tremendously. A checkup may reveal some health issues that could be improved with diet and exercise, which will instantly boost your motivation and provide additional, quantifiable goals.

If you find any outstanding health issues, your doctor might also provide you with safe diet and/or training recommendations. If you can't remember the last time you saw your doctor for a complete physical, now is definitely the time.

Most importantly, you'll get some great health benchmarks that you can revisit after your transformation. Important markers to track include cholesterol/triglycerides, blood pressure, fasting glucose, and possibly even bone density (BMD) for older women who haven't had a recent checkup. Return to the doc after 12 weeks to get some additional blood work and revisit your numbers. You're looking for improvements wherever possible. Fitness is about more than looking good; it's about feeling healthy and living well!

Clear out anything in your life that might hold you back from success:

If your cupboards are loaded with cookies, cakes, crackers and other junk, clean them out. Having these items around will only tempt you to make poor food decisions. Say goodbye to Oreos and Twinkies.

Although this might seem callous, take stock of people who will make your transformation more difficult. You need to surround yourself with people who will be supportive, not people who might want you to skip gym sessions or eat foods you shouldn't. You need Adrians, not Paulies. During the beginning stages of your transformation, you should spend more time around those who will buoy you and less time around those who might drag you down.

While you can't always control the people around you, you can clear the negativity from your mind. Your mentality is absolutely crucial to your success, so get your head straight: Instead of focusing on what will be difficult about this transformation (fitting in gym time, planning meals, having sore muscles, not being able to socialize in the same way), focus on the positive.

Consider ways to make your transformation work in your life. If you're concerned about getting to the gym after work, go in the morning. If you're worried about those Thursday lunch-meetings, suggest a healthier place to eat. You need to make your health the priority in your life. Once you do, it's amazing how many people will follow.

If you constantly berate yourself for poor food choices or the way you look, replace this negative self-talk with more positive statements. Every time a negative statement comes to mind, replace it with two positive affirmations about what you're doing well. This could be something like, 'I chose a healthy chicken salad at lunch today,' or 'I made sure to drink 10 full glasses of water today.' There's no need to focus solely on huge accomplishments like fat loss or muscle gain; progress is progress, which means any small victory is significant.

When you replace negative thoughts with positive, you'll build self-confidence and perpetual motivation. The more you focus on what you're doing wrong or what you shouldn't do, the more power you give negative actions and fears. Focus on what you want to do and shift your entire frame of mind.

Although it takes some time and energy to clean up your life, it's much easier to start with a newly-dusted mindset and a cupboard that's not full of constant temptation.

You'll want to stock up on both food and workout items. Having good choices in your refrigerator will make your life much easier. And having some basic workout items will make your jump into the fitness world more fun. This might sound trivial, but having clothes you like can often influence your desire to train.

This basic check list ought to get you started. (Note that food items may vary depending on the specific diet plan you follow).

Planning to follow LiveFit? Check out Jamie Eason's approved foods!

Brown riceQuinoaOatsSweet potatoesWhole grain cerealsNutsNatural nut butterSeedsOlive oilFlaxseed oilWhey protein powder Canned tunaCanned salmonHerbsLow-sodium spicesFresh fruits and vegetablesGreek yogurtEggs/egg whitesLow fat milkAny fresh lean meatLow-sodium soy sauce

Transforming with Kris Gethin? See what he eats.

SalsaMustardLow-sodium chicken or beef brothBottled waterFrozen chicken breastsFrozen lean beefFrozen turkeyFrozen fishFrozen vegetablesFrozen berries

All of these foods will make up your healthful eating plan and provide you with a balanced blend of proteins, carbs, and healthy fats.

You should also have everything you need for gym workouts. It's also a good idea to pick up some minimalist home equipment for those really busy days when you might not be able to make it to the gym.

Properly fitting running shoesComfortable workout wear (bottoms/top/sports bra)Mp3 playerWater bottleTowelHeart rate monitor (if desired)Jump-ropeResistance bandDumbbells or kettlebells

Having the proper gear will make your training sessions much easier. Take time to select quality products. Even Rocky needed good gloves.

If you haven't exercised in a long time, some light at-home workouts will prime your body for the upcoming transformation. Performing movements at home can also help make you feel more comfortable when you stroll into the gym. Start these workouts as soon as possible and use them for 1-2 weeks as you get everything ready for your transformation.

Light cardio workouts will help improve heart health, boost your cardiovascular fitness, and increase your mobility. Select your favored method of cardio training (walking will work well for most people), and aim to do it 15 to 30 minutes per day, 3 to 5 days per week.

It's also a good idea to get started with some very basic strength training movements to help build some muscular strength before you begin training heavier at the gym.

Bodyweight exercises are excellent and will help you get used to various movement patterns and how it feels to train your muscles.

Perform a circuit of four to five different bodyweight movements, aiming for 10-15 reps per exercise. Take 30-60 seconds to rest between each circuit. Pick one exercise per body part to build a full-body workout.

Vary the exercises each session. Doing this keeps the muscles constantly stimulated and you'll get better at a variety of movements. When you're ready to battle heavier weights, your pre-fight interview will consist of more than just a shout out to Adrian.

The Italian Stallion had to work through some tough life decisions before he fought Apollo, and so should you. Even when you start going to the gym every day, what you do outside of it will significantly impact your results. If you aren't living well, you won't hit your goals.

Keep track of your sleep habits, alcohol consumption, and your stress and motivations levels. Each of these will play a significant role in your success.

Sleep is critical to muscular repair, maintaining a high metabolism, and making sure you feel energized to perform during each training session. If you currently aren't getting at least 8 hours per night, start making that a top priority. You will feel the difference.

Stress causes some trouble for all of us. But for those interested in transforming, high levels of stress can really put a damper on your progress. If you have a lot of stress in your life, you might not recover well from workout sessions and you might increase the risk of over-eating. Utilize constructive stress management techniques like journaling, meditating, talking to a friend, or going out for a long drive around the city. Better yet, have a Rocky marathon. Learn what works for you and then put it to use.

No matter if you overindulge on the weekends, or just have a drink in the evening, alcohol is a toxin and will affect your ability to burn fat. Until all alcohol is removed from your system, your body can't burn fat. Alcohol will also hinder your ability to recover from workout sessions. As much as possible, remove alcohol from the picture.

Most importantly, before you even begin your transformation, you need to be motivated. If you feel only partially committed, you'll need to find a way to jump all the way in. Find a buddy, join a class, hire a trainer, or even just make a list of all the upcoming benefits. Reward yourself for achieving small goals. Do whatever it takes to fully commit. Make that your mantra: "Whatever it takes."

Remember that maintaining a high level of motivation requires continuous effort - even when Rocky wasn't sure of a win, it didn't stop him from being the best he could be.

Set some clearly defined goals. Ideally these should include both physical changes (lose weight, gain muscle) and performance changes (bench 10 more pounds, run a mile under 10 minutes). Having both types of goals will help keep you motivated at all times, even if one goal starts to slow in progress. Health-related goals are important, as are personal, lifestyle-based goals. Want to have more energy to play with your kids? Write it down.

The more you have to work toward, the greater your chance of success.

Your gloves are on and you're in the ring. Let the transformation begin. If you're doing a particular transformation program, make sure you read up on the details and are familiar with exactly what you're expected to do. "Work the body," baby.

About The AuthorI'm currently going into my 4th year of the Bachelor of Education Program, specializing in sport performance at the University of Alberta.

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Bodybuilding Tips for Avoiding Overtraining

Overtraining occurs when the body can no longer recover from the bodybuilding workouts. ?In order for the body to grow, you need to train hard pushing your body to the limits. ?However, if you constantly train hard without following a periodized bodybuilding workout, more than likely you will cross the line and overtrain.

If you are over-training, the solution?is to simply take a couple of days off to allow the body to completely rejuvenate itself and then ease back into training. This works amazingly well.? Also, by using a periodized bodybuilding workout as well as following the right bodybuilding diet you minimize your chances of ever getting over-trained again.? Always remember the need to periodize your training because if you choose to do high volume workouts all of the time, eventualy your body will reach the point that it can no longer recover.? That is why periodization varies the training by alternating weeks of high volume workouts with weeks of higher intensity/heavier work.

For more information on overtraining and its symptoms, please take a look at the resources below:

Bodybuilding Training and?Overtraining, Part 1

Bodybuilding Training and?Overtraining, Part 2

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Tips for Tracking Your Bodybuilding Progress

One of the mistakes that a lot of bodybuilders and fitness enthusiasts make is that they start a bodybuilding diet and training program without measuring their progress properly. A lot of bodybuilders just rely on the scale and if they gain a pound they assume that the gain is muscle. If a pound is lost, often times the assumption is that what has been lost is fat. But is this really the case?

Simple changes in weight can be deceiving. Remember that if a fat loss diet is not designed correctly you risk losing muscle mass along with the fat. Conversely, if your muscle gaining diet is too high in calories, you may risk gaining a lot of fat with the muscle. Thus, in addition to scale changes, you also need a way to measure your body fat in order to clearly see what is happening to your body. For me, the easiest way to do this is by using calipers (personally I have found the Accu-Measure calipers to give me some very accurate and reliable measurements). By using caliper measurements along with the scale I know exactly how much muscle I am gaining and how much fat I am losing.

On top of that, I also like to take digital pictures as in this manner, as the weeks go by, I can have a visual diary of how I look at a specific weight and body fat percentage.

Try these tips out and you will be glad that you did!

For more tips on ways to track your bodybuilding progress, please take a look at the article below:

The Importance of Tracking Your Bodybuilding Progress and the Many Ways To Do It

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What is The Best Bodybuilding Training Split for You?

One bodybuilding topic that brings about a lot of confusion is the one regarding training splits. ?To be honest, there are countless of ways that you can split your body parts. ?However, here are some guidelines:

1) Beginners: For those just getting started into bodybuilding I recommend a full body routine 2-3 times a week. ?This routine will allow you to break into the weight training routine slowly as you build up your recovery ability.

2) Intermediates: After 3 months you can graduate to an Intermediate bodybuilding program where you split your body parts over two days. While there are various ways to do this, one of the ways that I like to do this is the following: chest, back and arms on day 1, and shoulders, legs and abs on day 2.

3) Advanced Bodybuilders: After 12-16 weeks on an Intermediate program you have the choice of increasing your training frequency and further splitting your your body parts. ?There are countless options when it comes to body part splits at this level. ?However, here is my favorite way of doing it:

Day 1 -Shoulders, Biceps, Triceps

Day 2 -Thighs, Hamstrings, and Calves

Day 3 -Chest, Back, Abs

You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri. ?Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.

Check out this advanced bodybuilding routine: Periodized Bodybuilding Workout

For more options on how to split your body please take a look at the bodybuilding resources below:

What training split are you following these days?

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Weight Lifting Program Breakdown - A Guide to Building Muscle

Just over a year ago I weighed 110lb! I was a super skinny runt and desperately wanted to gain weight. Then I stumbled upon a weight lifting program and gained 30lb of muscle! Here's a quick overview of my diet and weight lifting program, which I used to gain over 30lb in 12 weeks:-

You need to eat a lot! You need to be cramming in 6 meals a day and 20 calories per pound of your body weight everyday. You have to eat foods like chicken, tuna, pasta, rice and protein shakes help a lot too. If you want to build muscle and not gain fat, then you can't eat any carbs within 4 hours before bed time.

To bulk up and pack on the muscle, surprisingly, your weight lifting program must consist of a lot of rest! Sleep is one of the keys if you want to build muscle because you don't actually build muscle while you're training - only while you're resting. You should aim to get at least 8 hours a night and an extra hour during the day would be a big bonus too. Growth hormone is secreted from your pituitary gland while you sleep which is a key point to remember if you want to bulk up.

Get yourself to the gym and pump it out for an hour three times a week. Don't over do it though. If you over-train you'll not gain weight in a healthy way. Your muscles will actually become weaker because they've been worked too much and you'll become run down and won't really build muscle, you'll just gain a lot of fat. Do 6 sets of 8 reps per exercise only once per week and only work each muscle group once per week. By the last rep of every exercise you should be really busting a gut.

Use this rough diet and weight lifting program and you'll build muscle in no time at all!

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Weight Lifting Safely - Important Facts You Need to Know

A most common mistake committed by those who start weightlifting is overwork. There is that inner impulse that tells you be like that muscle man next to you in the quickest way possible. So you lift more, strain your muscles more and you overwork yourself. The consequence? Torn muscles and tendons and diminished self esteem. Thus, it is important to follow safety in weightlifting to avoid such things from happening.

The concept of weight lifting is simply to increase muscle activities and speed up metabolism. This way, fat burning activity in the body is increased and lean muscles are developed. It is also very important to rest the muscles and give them time to repair themselves after an intense weightlifting activity. Doing your intensive routines twenty four/seven is not only highly dangerous, it also defeats the purpose of muscle building. Overworking your muscles does not make them bulkier but thinner.

Whenever you are not sure of what particular weight to lift or how many routines should be done in one sitting, safety in weightlifting protocol dictates that you consult a trained professional. Hire a coach that can supervise you as you do your routine. He will also teach you how to properly and safely do your exercises. If you cannot afford that, at least have a buddy or a spotter who can scrutinize your form and step in should you get caught in a bind and not be able to lift a heavier weight than you're used to. Partner with someone in the gym who can spot for you in return for you doing the same favor for him.

As you lift weights, keep on breathing. Many lifters hold their breaths as they lift weights. This is dangerous since holding your breath too long could impair the delivery of oxygen to the brain and cause you to faint. Imagine what would happen should you faint while in the middle your lift. Countless injuries would result. So maintain a regular breathing pattern as you lift the weight.

Don't forget to warm up before heading to the weights section of the gym. This is an important procedure to follow for safety in weightlifting. Warm up your muscles by running for a good five to ten minutes in the treadmill and then doing stretches to prepare your muscles for lifting the weights. Stretch your quads and glutes, your arms and back. After your strength training session, cool down by walking and stretching some more. Finally, prevent slippage of weights caused by sweaty palms by wearing weightlifting gloves. There are rubberized gloves that give secure grip to prevent yourself from sustaining an injury due to weights inadvertently slipping from your palms.

Following these safety measures will ensure that you continue to enjoy the benefits offered by strength training through the use of weights. Give your muscles a good warm up before you start your weight-lifting regimen, have someone spot you and give your muscles adequate time to repair-- all these will also let you avoid the pains sustained by those who don't follow these safety tips as they lift weights.

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Weight Lifting With Symmetry in Mind

There is nothing like watching a bodybuilding competition and seeing some 'Perfectly Proportioned' or symmetrical Bodybuilders. Or even just going to the gym or walking around school and seeing someone with a nice V-taper. Maybe they haven't even weight-trained, but their shape is excellent.

As bodybuilders, our goal is to put on as much muscle as possible while maintaining this natural, proportioned physique. What this means, is training EACH AND EVERY Muscle Group Extremely Hard EACH AND EVERY Workout. This is hard to most, as even the best of us dread working out our backs and legs. I had a particular experience that changed the way that I felt about my proportions.

During my third bodybuilding competition, I realized that I was unproportioned. I placed second to a guy that was much smaller than I.

I conversed with the judges and we decided that I had trained certain body parts sufficiently, but had neglected others. I had neglected the other body parts enough that it costed me winning the show. It was then, at that moment that I decided to lift for proportionality, rather than for what I like doing or for strength.

With the help of the judges, I decided that my strong points were my biceps, quads, abs, chest, forearms, and neck. We decided that my weak areas were everything on the backside. This kind of surprised me. I figured that it was because I couldn't watch myself in the mirror, but then I realized that I don't watch my form on the bench press. Then it suddenly struck me, my stupid high school football coaches didn't instruct us to train our back at all, or calves.

No wonder why I hadn't built a good foundation for them! I then came to a conclusion, either keep lifting how I am and lose competitions, or change my training to be proportioned and win shows. Obviously I took the second choice and have already made good progress.

I have changed my workout routine. I used to train each body part once a week. Now, I train my underdeveloped body parts twice a week, and the stronger, more developed ones once a week. I don't go all out on my strong body parts when working out, but push myself hard on the weaker parts twice a week. This unproportioned training is making me more proportioned. So, my current breakdown looks like this:

Monday: Triceps (Heavy), Biceps (Medium), Lats (Heavy), Calves (Heavy)

Tuesday: Delts (Heavy), Traps (Medium), Neck (Medium)

Wednesday: Hamstrings/Glutes (Heavy), Quads (Medium), Calves (Heavy)

Friday: Back (Heavy), Chest (Medium), Triceps (Heavy) Abs (Hard)

Saturday: Hams/Glutes (Heavy), Forearms (Heavy)

This is my workout current workout schedule and when I become proportioned to my liking, I will go back to once a week but working out Extremely hard each time. I will vary the exercises used for the weak body parts so that I am not doing the same exact exercises or weights twice a week. As I have said time and time before, Variety is the Key!

l During this time of "Double Workouts," I am eating like a wild beast, devouring every healthy morsel of food that I can clench my teeth into. Even though I am eating more, because I am working out harder, I am not gaining fat. It is awesome how the body works and it's metabolism. I have fun experimenting with how much muscle I can build at a time without gaining fat. Like many previous bodybuilders have said, gaining muscle has more to do with what you do out of the gym than just lifting hard. Proper rest, and nutrition is a must.

Mike Murphy is an expert in the fields of exercise and nutrition. He is a bodybuilder and highly sought after personal trainer and online personal trainer . You can get customized help from Mike at his Online Personal Training website.

Weight Lifting Workout Plans: 4 Tips to Put Together the Perfect Session for Yourself?

Do you need to know more about weight lifting workout plans? You have come to the right place then.

Here you will learn exactly how to go about putting together a routine that can work for you starting today. Read on further to get the real deal on this hot topic.

Tip#1: Warm-Up Properly

You should warm-up your body before you start. This will help you to perform a better exercise session. This will also help you avoid injury during your routine.

This does not need to be a complicated matter. You can start off by doing some simple stretching at first.

This could involve reaching your arms as high as you can to the ceiling. There is also the option of reaching down as far as you can to touch your toes.

Both of these movements will help get you ready for your workout.

Tip #2: Choose a Good Time to Do It

You need to figure out what time would work best for you. It is recommended that you pick a time when you know you will have the energy to do it efficiently.

This could mean something different for each person. Some might find it best to do so at night and others might think the morning is a better time.

You should stick with it because consistency will be your best weapon for your weight lifting workout plans.

Tip #3: Get Your Proper Rest

Your body will need adequate rest in order to lift weights several times a week. It is important that you try to get seven to eight hours of rest each night.

This may require that you actually sit down and come up with a sleeping schedule. You should take this step to ensure that you will get the required amount of sleep daily.

You should remember that muscle is built while you are resting.

Tip #4: Start Off Simple

You may have noticed that there are various exercises that you can do to get in shape. You will not want to complicate this matter for yourself.

You should pick a few exercises that emphasize the main areas of your body.

It is suggested that you begin with compound exercises. These are movements that allow you work out several muscles groups at one time.

This would include deadlifts, squats, military press, bench press, and bent over rows. Once you have mastered these you can then try more advanced techniques.

While this is a good start. There is much more you should look at before taking on such a task.

You may still have various questions. What about doing more cardio? How about special pills? How should I eat and how much at each meal?

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What Type of Weight Lifting Belt Do I Need?

If you need a weight lifting belt to protect your back during long lifting sessions, you may be wondering what type of belt you should get. If you're recovering from an injury, especially a spinal injury or serious muscle strains or teacher, you should always ask a doctor before you start on any other weight lifting programs. He will be able to tell you what you should get and what type of exercises you are doing. However, if you just need one to protect your back, read on to find out what type of one you need.
The first thing that you will have to do is find a belt that actually fits. There are two parts to this. First you will need to make sure that the belt fits your waist. For belts with a quick-release system this is not too much of a problem because you can adjust the belt as you need to for a custom fit every time. However if you're using a belt with a hook and pin system you need to make sure that the belt will fit snugly around you. Sizes are not always the best guide either, because sometimes the pin holes will be a little too close or too far to give you the fit that you need making the belt nearly useless. The only way that you will know for sure what belt fits you is to try it on, so make sure that you buy one from an online retailer with a good return policy or you try it on in the store before you buy it.
The next thing you need to look for in size is the actual height of the back of the belt. This ranges from four to six inches and the taller you are, generally the bigger belt you will want. However, personal preference also plays a role here. Some taller people may feel more comfortable with a smaller belt, so once again, try on any belt that you're thinking about buying in the store or as soon as it comes in the mail, before you make a final decision on it. The belt should fit snugly and give you support.
The next thing that you will need to decide is whether you want a nylon belt or a leather belt. Leather belts are preferred by some weightlifters because they offer more support, especially for dead lifts and squats. However, they also can be rougher on your skin and constricting when you try to do compound movements like clean jerks. Nylon belts, on the other hand, have a slight amount of more give to them so they work better for power lifters. They are also gentler on the skin, which is great for people with more sensitive skin. Which type of belt you choose will depend on the type of lifting that you are doing and your personal preferences.



The type of weight lifting belts that you buy will be determined partly by the size and shape of your body and partly by your personal preferences. Always make sure that you try on any weight lifting belt you buy before you make the final purchase so you know if it will fit your body.