The Importance of Rest When Weightlifting

Rest is a crucial component to any well balanced weightlifting program. Some personal trainers will argue that it's more important than the workouts themselves!

To understand the importance of rest when weightlifting you must first understand what's happening when you're pounding out those reps in the gym! When you're working out in the gym, regardless of the muscle group or exercise, you're actually tearing your muscle fibers. The added stress from the weightlifting that is being placed on the muscle is causing the neurons to be ripped apart into what is referred to as micro tears. After any weightlifting workout, it's important to allow the body an adequate amount of time to repair this "damage" that has been done.

Your muscles do not grow from training or weightlifting. Your muscles grow from recovering from the weightlifting that you are doing! Therefore if you were to return to the gym the next day and train the same muscles again, your workout would be relatively ineffective, and could mean you are defeating the purpose of working out in the first place, because you're breaking down these muscles again before they've had a change to repair themselves.

The harder you train your body or muscle group, the more rest that they will need to recover and grow. This is why many professional body builders will not do whole body workouts, but rather focus on specific muscle groups each day.. to allow for proper recovery from each workout.

Some hardcore bodybuilders even take entire weeks off at a time every couple of months just to "shock" their bodies and break any plateaus they may have come to.

Getting restful and regular sleep cannot be overlooked when discussing the importance of rest when weightlifting. This is your body's most "anabolic" state of being. In fact one of the main purposes of sleep is for the body to heal and recover from the day's events and stress. During sleep your body produces large amounts of growth hormones which obviously can help your body burn fat, build muscle, and heal wounds. It goes without saying, that restful sleep also gives you more energy to work with the next day. More energy means more effort in the gym!

Don't think of rest as slacking off from your weightlifting routine, but rather an important part of your overall bodybuilding or body composition goals. If you're looking for the best weightlifting tips or fastest way to lose weight, you should also be looking for the best tips for getting a good night's sleep... because that's when the body is adapting to the lifestyle changes you're putting it through!

Riley Daye is part of the ProGrips Fitness Team comprised of Certified Personal Trainers, Fitness Professionals, Bodybuilding and Weightlifting Champions, health nuts and gym rats! You can visit more of the teams advice on Fitness, Nutrition, Strength Training, and Weight Loss at http://buyprogrips.com/blog/

The Importance of Weightlifting Shoes and the Story Behind the Need

The reason behind the evolution of weightlifting shoes lies in the evolution of the technique by which weights are lifted. The two techniques, moving the body under the barbell and the arrangement of the starting posture of the weightlifter before lifting, are the two key elements that have brought in the need to have a specific shoe for lifting.

Weightlifting has been around for a hundred or more years and the technique used for weightlifting has been evolving since. If you are not familiar with weightlifting, the first thing you must know about lifting is the importance of the descent under the barbell. The lifter first lifts the weight up to his chest (this does not require much technique) after which he performs a snatch, which includes descending under the barbell and snatching it after going under it.

The descent makes it easier to lift a heavy weight. The lower the descent, the less height required to lift the weight, the heavier the weight one can lift. It's that simple.

In order to perform the snatch, the lifter must go lower to the ground while keeping his trunk vertical. This is done by splitting the legs, the front foot moving forward in a straight line and the other foot rearwards. This requires the bending of the rear foot because the rear foot rests on the ball and toes of the foot. The front foot needs to be flat on the floor in order to provide stability and avoid injury to the foot. But the problem came up when weightlifters started going extremely low by increasing the split and it was called the 'deep split'. The deep split requires a light bend in the ankle of the rear foot and also requires the front foot to move a lot more forward, causing the shin to be in a forward angle. However, this did not allow the weightlifter to place the front foot flat on the floor.

The deep split made the weightlifter lose a great deal of stability. Later on there came the 'squat', which was done by simply moving both the feet to the sides and bend the knees, hips and ankles to go extremely low to receive the barbell. This position also required both the feet to stay flat on the floor. Weightlifters then realized that a shoe with a raised heel would allow the front foot to lie flat on the floor while allowing the knees, hip and ankles to fully bend. This allows the muscles of the lower extremities to be used to their maximum capacity without losing balance.

As you can see, the reason behind the weightlifting shoes is an extremely valid one and one must not compromise on his or her health by wearing a shoe that is not designed to perform the task of weightlifting. By getting yourself a pair of weightlifting shoes you will find it easier to lift weights without injuring any part of your body.

Find the best deals and get reviews on all brands of weightlifting shoes for men and women. Adidas, Pendlay, Otomix, Do-Win weight lifting shoes and more!

The Right Way to Breathe During Weightlifting

Fitness freaks are aware of the importance of different types of exercises like weightlifting, strength training etc and the kind of diet one should be following for a healthy living. However, most of them tend to miss a very crucial aspect of healthy living - correct breathing techniques. Most people are ignorant about the fact that breathing has a huge impact on how the body reacts to exercises like strength training, weightlifting, running etc. The cardiovascular capacity of the body is hugely determined by the amount of oxygen sent to the muscle cells by the lungs and heart. These muscle cells require energy for proper operation. Breathing allows more oxygen to be passed to the heart and lungs. As a result more amount of energy is produced and this in turn improves the ability of the body to perform various activities.

It is important to mention here that proper breathing techniques are important in both aerobic and anaerobic exercises. When a person is performing anaerobic exercises like strength training and weightlifting lungs are required to work harder and this is the reason why a person should never run out of breathe while exercising. Additional advantages of correct way of breathing during weightlifting include:

• Correct breathing techniques help a person to burn more amount of fat.

• It has been proved that breathing improves the ability to lift weights.

Below some tips are provided regarding how to breathe rightly during weightlifting exercises.

• Avoid lifting excessive weights.

• It is important to take few deep breaths just before one is ready for a weightlifting session. This will allow the oxygen to flow into the brain and the muscles. If necessary, breathe using a little force so that the body gets enough oxygen supply.

• There are many weight lifters who make the mistake of holding breath during exercising. This is one risky move that must be avoided. When a person is holding the breath and doing weightlifting at the same time, blood pressure rises higher and unnecessary burden is put on the heart.

• It is advised to put initial force against the weights when one is lifting it and then exhale in a slow manner. The exhalation must be maintained till the end of muscle contraction. The type of exhalation may vary depending on the weightlifting workout routine. It could be either a fast burst of air or a long exhalation.

• Remember that exhalation is important when one is doing most strenuous part of the weight lifting (known as exertion) session like curling, pulling etc and in a similar way inhalation is crucial when one is performing the simple parts of the exercise (known as recovery) like releasing. An example would make the concept clear. Imagine that a person is pushing a weight training bench press off the chest. At that point it is important that he/ she exhales during the push and starts inhaling as the weight training bench press are brought near the chest.

• It is important to inhale through the nose and exhale through the mouth during weight lifting. This will help one to control the inhalation pressure. Inhaling through the nose helps in the intake of air and this in turn regulates the levels of oxygen that are present in the blood.

• It is advised that one devotes full concentration to breathing while doing strength training. Each breath should be steady and calm. It can be mentioned here that breathing too slow or too quick during weightlifting can have a negative impact on a person's health.

• Many people breathe from the chest during weightlifting. This is a wrong move. When a person breathes through the chest, only a little volume of air is pushed in, which in turn, lowers the body's energy levels. It is advised that one must breathe from the belly or diaphragm because it ensures that sufficient volumes of oxygen are pushed in.

Inhaling and exhaling during running is also crucial because it helps to enhance the body's ability to endure and perform. Additionally a correct breathing pattern will make the sports comfortable and easier. Below few tips regarding how to breathe rightly during aerobic exercises are provided.

It is advisable to breathe from the mouth rather than the nose while running. Health experts agree about the fact that mouth allows more amounts of oxygen to enter. This in turn relaxes the facial muscles and a calm composure is created.

The tip of breathing from the belly that has been highlighted earlier while discussing weightlifting exercises is also applicable in case of aerobic exercises. Also it is important to ensure that the breaths are shallow and short. In contrast to weightlifting, don't go for long breaths while running because this may prevent a person from covering long distance. However, deep breaths are necessary when someone is running up a steep hill that requires huge amounts of effort.

One of the most important aspects of breathing during running is the rhythm. Inhaling and exhaling must be done at a consistent rate. One can check the natural breathing pattern by counting the number of steps while running. There are many who breathe in for three steps and then breathe out for one step. Knowing the natural breathing pattern helps a person to breathe consistently.

This might sound a bit weird but one can use the ears for controlling breathing. Breathing heavily while running at an easy or moderate pace means that one is running too quickly for his/ her condition.

Though breathing is a natural process, breathing techniques needs to be learn, no matter whether a person is interested in doing weightlifting, strength training or aerobic exercises. And it is equally crucial to stick to the routine. Practicing healthy breathing techniques will help a person to gain more energy and fulfill the goal of healthy living.

Larry Scott is a health and fitness enthusiast and an aspiring powerlifter. Larry has published articles about powerlifting equipments and various strength training methods; he is a big fan of Louie Simmons and is a member of www.westside-barbell.com.

Weightlifting Fitness

Many people read weightlifting magazines and believe to have found the solution for their extra weight. Who wouldn't like a nice and flat abdomen? Weightlifting seems to be a viable solution to lots of fitness and overweight problems, yet not all the advice and suggestions available in magazines are efficient and practical. Well, we may wow as much as we like when seeing bodybuilders giving out their workout tips in weightlifting fitness magazines. Yet, the tips provided by one publication or another can seldom get you the same professional results. How many of you train like pros and get to look like pros? Too few I'm afraid.

There are several paths that lead to muscle stimulation, and even when you make progress, the magazine weightlifting fitness look still seems very far away. The truth is that many of the muscle iron-men are taking steroids despite their very claims that they don't. The other alternative to steroids is hormonal manipulation for convincing the body to work against metabolism. Don't take everything you read for granted, have a look over other materials too and learn about the mechanisms that trigger weightlifting, fitness results.

A further issue that shatters the credibility of magazines and other weightlifting fitness publications is their support for bodybuilding supplements advertised as intense muscle boom accelerators. The no-supplements-claim is in fact a false image, and the magazines are biased because they are financed or even owned by supplements manufacturers. There are lots of materials that could reveal you the relationship between weightlifting fitness supplements, their manufacturers and the publications that support them.

Good looks sell, and that is all that matters for business. Whether you appreciate various weightlifting fitness pictures as true or fake, that is entirely up to you. Weightlifting, fitness results can actually be appreciated according to individual physiognomy, health condition and personal needs. It is essential to adapt to these criteria no matter whether you want to lose weight or build muscles. Diet, lifestyle and emotional health also have their relevance for how quickly you can get in a great shape.

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Weightlifting For Women

We now come to read about weightlifting for women not only on Internet websites but also in sports magazines. Misconceptions, prejudices and false myths still exist, but with the growing number of women who take up weightlifting, positive changes will appear in that direction too. Weightlifting for women leads to the development of masculine features. This is totally false because, weightlifting for women corresponds to the immediate physical body needs and does not have a major impact on hormone secretion. Weightlifting can help women lose weight, stay fit prevent joints and bones disease and postpone the damage of old age.

The same barbells, dumbbells and machines are encountered with weightlifting for women, but the sports practice makes a difference between the male and female versions of training. Many of the books dedicated to the subject are pretty boring in the repetitive presentation of the same techniques, and there's no wonder that many women would rather start something else than stick to a training routine that seems to keep them at the same level. Intense motivation usually comes with the first results of strenuous gym work. The first element that should convince you about the positive weightlifting effect is weight loss.

Although the scales may show the same body weight, the thing is that you may have replaced fat deposits with lean muscle mass, which in fact is ideal. Get a look at your body and see how much firmer the tissues are, whether they still have that flabby consistence of fat. Results will not appear overnight, but weightlifting for women works great when adjusted to a healthy lifestyle that aims at promoting a positive overall body and mind condition. Diet and sleeping pattern should also support a weightlifting program.

Stop thinking that more muscles will make you look bulky or unfeminine. On the contrary, weightlifting for women allows for a better definition of the body curves. So as to make the training approach more harmonious and not turn gym work into a heavy and unpleasant duty, it is important to work at your own pace and be informed as well as you can. Don't hesitate to ask for help or assistance; there are lots of gym trainers that can make a smoother passage through the workout routine so that you may enjoy every minute you spend in the gym. All in all, weight lifting for women is a great chance and possibility to stay fit!

Visit Daniel's blog and discover more great articles and tips about bodybuilding, weight lifting, fitness, nutrition and weight training equipment reviews.

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Weightlifting Program Tips

More and more people are turning to weightlifting to preserve youth, maintain strength, and even reduce body fat. Numerous studies point out the wonderful benefits of weightlifting. However, what is the right way to do it?

Bodybuilders, and even casual fitness enthusiasts, should understand a simple weightlifting program blueprint prior to training. By following this proven blueprint, increasing muscle mass has never been easier.

Designing an effective weightlifting program is as simple as following the proven steps listed below. Follow these steps, and you will be on your way towards greater muscle, greater bone strength, and even less body fat.

Step 1 - Determine Your Goals - Sit down with a pen and

paper, and outline your weightlifting goals. Be specific! What exactly do you want to accomplish, and by when? Write them down, visualize them, and repeat them daily.

A goal isn't a goal until it has been written down. This is the first crucial step in designing your weightlifting program.

Step 2 - Evaluate Your Medical History - When designing your weightlifting program, determine which exercises may hinder your medically challenged areas. Consider modifying certain exercises that could possibly cause problems.

I recommend getting a medical physical prior to engaging in an exercise program. Sometimes your doctor can locate a medical limitation you didn't even know you had. You should also discuss your exercise program with your physician asking if there are any medical limitations.

Step 3 - Program Design - Next, you will, once again, want to sit down at a computer, or have a paper and pen ready to begin outlining your specific program. What follows are some weightlifting program design tips you should consider.

Determine how many sets, exercises, and reps per body part you intend to perform. You should not be doing more than two sets of weights for each exercise. Use one as a warm up, and the other as an all-out "work set." You should only be doing one to three different exercises per body part. Please remember, weightlifting is anaerobic, not aerobic. The intensity should be high, depending upon your goals, while the volume, or sets should be low.

According to your goals, you can either train for strength by doing very heavy weight and low reps, or for endurance, lower weights, more reps. For bodybuilders, I recommend 8-12 reps per set.

Make sure you have incorporated enough rest days between workouts. You should have this all outlined prior to lifting your first weight. Depending on your goals, once again, you should only be weightlifting one to two days per week, maximum. The higher your intensity, the more rest you will need.

Another tip I would like you to consider is the speed of reps. Make sure you are letting the muscle do the work, and not the external force - momentum. I always recommend using a two second positive, and a four second negative cadence.

As far as breaking up your body-parts up, I recommend a split routine. In a weightlifting workout split routine, you can really maximize your muscle producing days. An example would be one workout doing chest, and back, while the next workout exercises legs.

Consider what time of the day; and where you going to workout. Have this all planned out prior to your first repetition. Are you working out at home with dumbbells, or are you joining a gym?

If you are planning on exercising the entire body in one workout, make sure you start with the largest muscle groups first, and work your way to the smallest. An example would be glutes, quads, back, chest, shoulders, then arms.

Step 4 - Schedule Training Sessions On Your Calendar - Once you have completed your plan, schedule your training sessions on your calendar.

Step 5 - Stay Consistent - Consistency in training is crucial. Stick to your scheduled training appointments you placed on your calendar.

Step 6 - Monitor Progress - That what is not measured can't improve! Record your progress and results. This is a great motivator as well as a secret results-producing tool. Reps, weight, and days between workouts should be tracked at all times.

Step 7 - Evaluate The Data - Evaluate the tracked data. If you are not getting the results you had hoped for, modify the weightlifting routine, and continue to track progress. Evaluate each workout.

By following the seven basic steps above, you can quickly design a weightlifting routine that delivers results.

Jim O'Connor, a Beverly Hills fitness expert and bodybuilder, is the author and publisher of Wellness Word Multimedia Newsletter. He is also the promoter of Bodybuilding Hub.com. To discover more weightlifting program tips, visit the bodybuilding hub.

Weightlifting Records

Records are concepts that apply to professional competitions or personal evolution, but in both cases there is something motivational about them. In the much wider context of weightlifting contests, records should normally stimulate an athlete to improve personal performance. Moreover, weight lifting records are also closely connected with the idea of absolute strength given the fact that in heavy weight classes, the athletes tend to lift heavier and heavier weights. Calculations per sports category matter for the expression of weightlifting records, but they also serve for other purposes too. Based on these ratings, formulas are further used to determine the weightlifters' strength level.

The speed is relevant for the execution and the performance of the exercises. Not only the weights but also the capacity to keep the barbell in the lifted position for as long as possible is also highly important. The official weightlifting records are kept by special organizations and anyone interested can check the archives and find out the details of one competition or another. Olympic weightlifting records deserve the highest form of appreciation although personal records should not be neglected either.

The peaks of force training can be identified and analyzed based on personal training logs. All beginners start from a standard level, but mass building evolution is different from case to case. Some weightlifters improve physical condition sooner than others. Personal weight lifting records can best reveal the progress made and the time in between results. When talking about amateurish training, strength, body looks and muscle growth seem to overlap in a common, complex goal. The objective analysis of the success is not possible unless personal weightlifting records are taken seriously.

Don't forget the fact that weight training is just one part of a complex muscle growth process. Lifestyle, diet, rest and overall program are just as important for a good physical development. Weightlifting records serve for no purpose unless you take them for future reference and as a means to stimulate your personal evolution. An alarm bell should ring for anyone who tries to achieve great muscle mass fast and chaotically. When there is no clear bodybuilding program, a real technique or a definite approach, there is no relevance to be found in weightlifting records.

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Weightlifting Sports

Almost all sports require weightlifting, because any athlete needs to develop strength and muscle resistance in order to be competitive. In the past, coaches used to believe that weightlifting sports training had no other achievements except for a bulky muscle mass. Well, things have changed a bit these days. Presently, the benefits of weightlifting for athletic performance are well known and weightlifting has become part of the training routine of football players, rugby players and power athletes alike. We should not discuss weightlifting sports applications only in relation with the use of heavy weights. Resistance training is about much more, and a refined approach makes a difference.

The development of muscle bulk is neither a primary concern nor a goal. Other elements deserve more attention in all weightlifting sports applications. Some athletes do depend on hypertrophy or bulky muscle mass, while others just need to increase strength and resistance. Football and rugby players are examples of athletes who use weightlifting sports applications to achieve muscle mass in order to be able to cope with very aggressive body contact. In other cases, very large muscles are a hindrance, and very big fibers do not necessarily stand out for strength as well. Bulk muscles do not reflect the force level.

Weightlifting sports sessions help athletes improve the level of maximum strength by being able to generate explosive forms of power and consistent endurance. By using endurance exercises, you will also increase the exercise economy, making workouts a lot more efficient. Explosive power will seldom be necessary for an athlete, because one does not need to generate maximum of effort too frequently. If the latent potential is not channeled towards a real sports purpose, it actually remains fruitless.

Distance running, rowing, swimming or cycling are just a few athletic instances that require weightlifting sports applications for endurance purposes. By using circuit training most athletes will also avoid the trap of plateaus and will have a good sports evolutions. In case of high performance exercises, the weightlifting workouts ought to stimulate the neuromuscular system. Periodization can contribute to the athletic success by the possibility to gradually increase the difficulty level so as to enhance the capacity of the muscle to generate strength.

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The Benefits of Weightlifting

Weightlifting is a sport with a long history. It was part of the first Olympic games held in 1896 and it is the only Olympic sport in which competitors use heavy weights. With time passing, weightlifting has developed into a body building technique as well. In fitness, weightlifting is also called weight training and is more popular with men than women.

Weightlifting in Competition

Weightlifting is a sport in which competitors are supposed to lift heavy weights. The sport is practised by both men and women. Weights are placed on steel barbells and they differ in color and heaviness.

There are two versions of weightlifting: the snatch, where competitors have to lift the barbell above their head in one single move, and the clean and jerk, where they first lift it up to their neck and then above their head. In both types of weightlifting, competitors have to keep the barbell above their head for a few seconds, while keeping their arms and legs still.

Weightlifters compete in eight series, depending on their body weight. There are three judges to decide whether the lift is successful or not. If a judge thinks it is successful, he shines a white light; if not, he shines a red light. If there are two white lights shining, the lift is considered a success. Prizes are usually given to competitors who have lifted the heaviest weight in snatch, clean and jerk and the two combined.

Weightlifting in Fitness

It was Hippocrates who first explained the principle of developing your muscles by weight training, when he said that what is used grows and what is not wastes away. Millions of men dreaming to develop their muscles are using weightlifting as a body building technique. If performed properly, weightlifting can provide important benefits to an individual's health and well-being.

In fitness, weightlifting often involves lifting gradually increasing amounts of weight. This technique uses a wide variety of equipment to target different muscle groups. Some fitness trainers have adapted it to provide the positive effects of aerobic exercise. Weightlifting is part of the training program of many sportsmen.

As a muscle developing technique, weightlifting is based on the principle of gradual overload. Those who practice it overload their muscles by trying to lift at least as much weight as they are physically capable of. This way, the muscles respond by becoming larger and stronger. The procedure is repeated with heavier weights as the muscles strengthen. If not supervised, weightlifting can be quite risky, especially for beginners.

Generally, each exercise is repeated until the moment of muscular failure. Contrary to general belief, this is not the moment when the individual think he can no longer continue, but the first lift that fails because of inadequate muscle strength. While some fitness trainers agree with this principle, others claim that it leads to overtraining and that training to failure is suitable only for the last set of exercising.

Weightlifting can be a very effective work-out technique. You get to choose your exercises and the weights are adjusted to exhaust each muscle group after a certain number of repetitions. Moreover, unlike other exercises, weightlifting has a very high precision level, as the practitioner knows exactly when to stop.

Weightlifting has many other benefits. Both men and women can use it to improve their physical attractiveness. Men achieve this by growing their muscles, while women develop a firm, toned body. It also helps metabolism and increases fat loss. An interesting side effect of intense exercising is the rising level of serotonin, dopamine and norepinephrine, which help with improving mood and overcoming depression. However, for some people, this can turn into almost an addiction, feeling an intense need to work out whenever they are in a bad mood.

See http://www.weightliftingnews.com for all the latest news and resources about weightlifting

Weightlifting Routines

Weightlifting routines go hand in hand with weightlifting programs; actually there is no real bodybuilding without them. There are tons of materials to read about how to develop weightlifting routines and they are available in magazines, on web forums, blogs and regular sites. The most common of issues you'll read online is the inefficiency of weightlifting routines. Why are some bodybuilding techniques inefficient for me? This is a common type of issue you'll come across. People try all sorts of solutions and alternate training programs all for the sake of better body shape. There is something wrong going on in your weightlifting routines and here is how you should identify the weak point.

The nutrition, the training and the rest are the three main issues you should be concerned about. Substance abuse, health problems, chaotic lifestyle and improper rest will normally have a bad impact on the weightlifting routines. Most of the time, weightlifting routines are not successful because you make some mistakes in the workout. Over-training and under-training are both harmful. Then, staying at the same workout level prevents the muscles from growing and you remain on the so-called plateau.

Organizing the weight lifting routines into workout cycles is the best way to avoid the appearance of plateaus. In the past, many bodybuilders believed that the best results were achieved by working the full body on every training session. Now, experts claim that the really efficient approach consists in the training of distinct groups of muscles on different days of the week so that you don't perform the same exercises twice on consecutive gym sessions. The rest between the weightlifting exercises allows the muscles to grow.

A good way to identify the right weight lifting routine consists of putting down the evolution elements in a training log you write in regularly. There are plenty of materials that you can use for this matter, and with a bit of care you may find out the right system or program that allows you to achieve great muscles without having to be in constant search for bodybuilding solutions. Jumping from program to program is hardly a way of progressing in a weightlifting attempt, which is why experts strongly advice against chaotic or random choices of weightlifting routines. Even if you are interested in growing muscles and feel pressed to do it fast, you can change results by adopting the right strategy.

Visit Daniel's blog and discover more great articles and tips about bodybuilding, weight lifting, fitness, nutrition and weight training equipment reviews.

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Weightlifting Shoes - A Shopper's Guide

If you are getting serious about your squats, cleans and snatches, it is probably time to consider what shoes you wear when lifting. Weightlifting shoes have been said to be the most important equipment a lifter can own. If you are in the market for a pair of shoes, this article will help you know what to look for. You don't need to spend a lot of money to enjoy the benefits weightlifting shoes can provide, just be sure to look for these features.

Mid-sole Ideally the sole of a weight lifting shoe should offer firm support and stability. One thing that makes a shoe a weightlifting shoe is a mid sole that does not compress under weight or impact. For this reason, running shoes are unsuitable for squatting and Olympic lifting. Many weightlifting shoe soles are made of wood or compressed rubber and provide very little give when pressure is applied.

Bottom Sole It is important that the bottom of the sole on a weightlifting shoe provide a certain degree of traction; too much, and the shoe can get caught, too little and the shoe can be slippery. Both extremes could easily cause injury. Ideally the bottom of the sole should be a moderately textured hard rubber that provides some traction, but also allows you to easily maneuver into more advanced lifting positions, such as the split jerk.

Heal Height The ideal heal height for a weight lifting shoes will vary from lifter to lifter. The range in height found suitable for most lifters is somewhere between " and 1 ". A lower heal can place a little more stress on the hip and lower back and may not be suitable for less flexible lifter. A higher heal will assist the lifter in keeping the torso upright and maintain back position while in the squat position. However, a higher heal may place more stress on the knees and may make require more effort to move the knees out of the way during the pull portion of an Olympic lift.

Regardless of the height of your shoes, if they are new it is advisable to allow your body time to adjust to the new height. Do this by only doing a few light sets with your new shoes for the first couple of workouts. Then when you start to feel comfortable, it is OK to go heavy and hard.

Ankle Support Most seasoned lifters do not recommend the high-top design on weightlifting shoes. While a little ankle support may be needed, the high-top design can constrain the ankle too much in the lower part of the squat or pull.

Foot Support Finally, it is important that your weightlifting shoes minimize movement of the foot within the shoe. This can be achieved in a number of ways. The shoe should fit snuggly, with the laces tied tightly so the foot is held securely against the sole. Some shoes provide a metatarsal strap to assist in keeping the foot in place.

Get lifting! Tennis shoes are for tennis, not for lifting. No matter what weightlifting shoe you choose, you are sure to immediately realize the benefit of using them. There are weightlifting shoes available in a variety of styles and prices; you are sure to find a pair that suits your needs and taste. It is difficult to find lifting shoes in your regular sports store, so you might need to stay online. Also you need not spend a lot of money, there are some great affordable at shoes at retailers such as MAXbarbell and VS Athletics, etc. So get some shoes and get lifting!

Joseph Parrinello, the founder, has been working out with a barbell in some form or another for 15 years. In 2008 he discovered Crossfit and became hooked. Soon after, he looked for quality weightlifting shoes to support the heavy squats and Olympic style lifting that he was starting to do. Realizing that there wasn't much available for under $100, he decided to see what he could source to meet this need in the market. And here we have it: MAXbarbell LLC.

Weightlifting Workout Charts

Weightlifting workout charts are a great way for beginners to learn a wide range of different weight lifting and bodybuilding techniques that will help to build the body that you've always wanted. While pro bodybuilders have had years to hone their techniques and put together the perfect workouts, many new weight lifters don't have the same experience, and many may not know more than the absolute most basic of workout methods.

Being told to keep your back straight at a 45 degree angle while bending knees perpendicular to some slanted bench while using proper lifting techniques doesn't really help most beginners. Seeing a chart that shows good technique step by step can help even the most novice of bodybuilders to learn good form and technique in every new weightlifting exercise that they attempt.

Weightlifting workout charts are not hard to find. Many are available at various fitness and health stores, from fitness magazines, or even for free as dozens, if not hundreds, of websites have downloadable or printable versions of weightlifting workout charts that you can just print out for free.

Workout charts can also be used for individuals who want to practice a very specific type of workout schedule or program. These charts are tools that should be used by every serious individual, whether the goal is true bulking up bodybuilding, toning up, or dieting with weightlifting as a part of a quality exercise and weight lifting program. Good weightlifting workout charts are a convenient and useful tool that should be used by everyone. Anytime there is all upside and no downside, you need to jump at that!

Finding the right weightlifting workout charts for what you're doing will be the hardest part, but even that isn't very difficult at all. There are different workout charts for a huge variety of different workouts, and if you do a little bit of searching around online you should be able to find any kind of a weightlifting workout chart that you want.

There are weightlifting workout charts for arms, legs, back, chest, shoulders, abs, and literally every single part of the body that can be improved through various weightlifting workouts. You can put weightlifting workout charts to good use by having a series of specialized workout charts, or with some general workout charts that instead of focusing on one muscle group focus on your overall weightlifting exercise program.

Either way, using weightlifting workout charts is a sure fire way to really help your workouts.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Weightlifting Workouts: Exercises Which Should Be Included In Your Weightlifting Workouts

Weightlifting workouts surely do good things for the body, especially when done correctly and adequately.

While some people rather go for isolated exercise as they may think of the certain muscle groups they want sharpened up and built, but compound exercise provides a whole lot of benefits when you want to have that bigger and stronger body.

Over isolated exercises, compound exercises are the most which are advised by body building experts to get included in your weightlifting workouts. As said, isolated exercise do for only a certain muscle group during each session so if you need to make most of each session and get maximum benefits, compound exercises are always best.

For weightlifting workouts, the 4 most mentioned compound exercises are the deadlifts, benchpress, military press and leg squats.

Deadlifts are quite popular. This exercise builds the muscles in your back (erector spinae, lattisimus dorsi and gluteus maximus;) and those muscles on your thighs (quadriceps and abductor magnus.)

Bench press comes next. This exercise is widely used and incorporated in body building and weight training routines as this does for the working out of your chest muscles, your shoulder muscles and your triceps. No wonder, you should always go the extra mile and include the bench press in your weightlifting workouts.

Military press is a weightlifting training exercise which is best when done standing. It does action on your shoulder muscles and your rotator cuff. As you can also do it sitting with your back straight, be sure to have your grip not too far beyond the width of your shoulders as the pressure transfers to your biceps rather than your back and shoulder muscles.

Leg squats put your upper leg muscles into action- your hamstring group, inner thigh muscles and your anterior thigh muscles. While they tend to form these muscles and give them a shape, adding a

weight such as a barbell position at the back of your head does a lot for your weightlifting routine.

The secret to building muscles through weightlifting workouts is to keep them at work during a set. That is to have no lock position each time. This will keep them contracted and thus stimulates growth; and also does so much in helping you do the reps more efficiently. Also, be sure to have a couple of minutes or so in between sets and have at least a day in between weightlifting workout days. To give your muscles enough time to heal.

Also, be sure to train at least 60 minutes (with necessary caution for beginners, of course) because the stimulation for the release of your body building hormones start at around your first 30 minutes and peaks sometime during your first 45 minutes and slowly drops off.

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Why Do You Need A Fitness Weightlifting Program?

In today's society where your physical fitness and appearance predetermines your position in the world, a fitness weightlifting guide is important for all who need and wish to get into better shape. Experience has no bearing on whether a fitness weightlifting guide is necessary for you because even the most experienced bodybuilder always researches for lifting routines and better lifting techniques. However, other than a person seeking to get big, who really can benefit from weightlifting? The truth is that there is not one person on earth who couldn't gain from a good fitness weightlifting guide. More and more people realize that in order to stay healthy, weight training is key. It doesn't matter if you're slim and seeking to tone or add muscle. It doesn't matter if you're fat and wish to lose weight and keep it off. If you want to improve your overall appearance and physical fitness, a fitness weightlifting guide with solid lifting routines is a critical component to getting you there.

Why Weightlift?:

People are becoming more aware that muscular development and strength is an important part of being healthy. Your sex, size or age doesn't change that. In fact, the American Heart Association recommends that all adults should strength train at least twice a week. Therefore using a good fitness weightlifting guide that contains solid lifting routines and lifting techniques can be extremely important for your health.

What Can A Fitness Weightlifting Guide Do for You?:

Whenever anybody starts something new, such as learning how to swim, they need to learn in a structured way to be successful. If you didn't know how to swim and just dove into water, you'd drown. Guidance is needed along with some rules to keep people focused on their goals. That's what a fitness weightlifting program can bring you.

You'll be able to get started on the right foot. You will now know how to avoid the poor lifting techniques that people make while weight training, and at the same time learn how to structure your lifting routines for fast, great results.

Like I said in the first paragraph, no matter your experience, everybody who wishes to be a weight lifter needs a fitness weightlifting program that provides lifting routines and correct lifting techniques. Everybody needs that guidance. How do the professional lifters get their lifting routines? Some make up their own but most need to read about it in magazines or on the internet. Experience has no effect for the need of a fitness weightlifting guide. It's necessary for everybody.

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My blog is based on giving those who seek physical fitness improvement with an excellent fitness weightlifting guide. I do this by divulging good lifting routines and lifting techniques that are good for any experience level. And no matter what goal you're seeking, you'll find that these weightlifting tips will fit for you. Best of all, it's all for free so check out my site here fitness weightlifting [http://fitnessweightlifting.blogspot.com/].

Get Skinny Fast - To Lose Weight Quickly, Follow These Weight-Lifting Secrets for Women

Lifting weights is often thought to increase bulk, and for men it does. But to get skinny fast, women must also lift weights. Building muscle is critical to reach your weight loss goals. But women should approach weight lifting a little differently than men.

Here are some important guidelines for women to follow when lifting weights:

1. Train your upper body and lower body on different days. For example, train your upper body on Monday and Friday and your lower body on Wednesday for one week, then reverse the next week.

2. Your upper body consists of chest, shoulders, back, triceps and biceps. Your lower body consists of quads, hamstrings and calves. Include your abs on lower body days.

3. Include one or two exercises for each muscle group.

4. Do three to six sets of each exercise, decreasing your reps and increasing the weight within each set. There are many variations of this method; find what works for you. Your final rep within each set should be your hardest and require maximum intensity.

5. Be sure to increase your weights as the sets become easy. You need to stress your muscles if you want to get stronger, fitter and thinner!

6. Keep track of what you do!! This is VERY important. You need to know the exercises you have done, the number of reps for each, and the weights used so you can slowly increase the intensity of your workouts. Keep a special notebook for your workouts. Planning ahead can really help so that you don't waste precious workout time trying to decide what to do next.

7. Change it up. This is especially important when you reach a plateau. Vary your routine with new exercises and workouts. Plan for this in advance because IT WILL HAPPEN!

There are so many advantages to building muscle to get skinny fast, it is simply not optional. If you have never lifted weights before, start very slowly. Do just one rep in each set if necessary. If you are able, a visit with a personal trainer can get you started. But just start - and you will be on your way to lose weight fast!

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Supplementation Before and After Weight-Lifting: The Bare Minimum For Building Lean Mass

If you spend an hour examining the packed shelves of a supplement store, you are more likely to walk away with a headache and empty pockets than a useful supplement. It is impossible to distinguish between supplements that build mass and those that build only debt without reliable nutrition and supplement information. Some supplements are useful but must be taken in appropriate quantities at the proper times.

Research supports the notion that meal timing around exercise increases the amount of lean mass gained. In one study, researchers supplemented two groups of men with the same supplement, except one group got the supplement immediately before and after resistance training; the other group received the supplement several hours before and after working out(1). The group that received the supplement immediately before and after the workout gained significantly more lean mass than the group that did not practice good nutrient timing.

The most important part of building lean mass is eating extra calories. The extra calories should come from high quality protein, carbohydrates and fat, primarily before and after workouts.

Before a Workout-

Protein:

Generally, protein supplementation enhances lean mass gain during periods of resistance training-- thousands of studies support this conclusion. A study conducted at Baylor University in young men showed a significant increase in muscle mass with about 40 grams of protein supplementation per day (2). Before a work-out, whey protein, casein protein or mixed protein sources (like whey and casein/egg and whey).

Supplement with 0.5 grams/kg of protein before your workout.

BCAA:

The branched chain amino acids include leucine, isoleucine, and valine. All of these amino acids (the smallest units of protein), and leucine especially, increase the rate of muscle building and decrease the rate of muscle break down (3,4). Hence, BCAA supplementation before and after weight-lifting allows for an anabolic effect on protein metabolism.

Experts recommend 3-6 grams of BCAAs before and after workouts; take about 3 grams for each 50 kg of body mass. A pure BCAA powder is the most ecomical way to take this supplement; one rounded teaspoon is about 5 grams. A container containing 500g should cost you about $22-30 and should last about 2 months, depending on your weight.

Carbohydrates:

Carbohydrates are an important fuel source; lower glycemic or "slower" carbohydrates should be consumed before a workout. Good examples are oats and berries.

Consume about 0.5 grams/kg of carbohydrates before your workout.

Creatine:

Numerous studies have been published showing the benefits of creatine supplementation for increased lean mass and strength. One study showed about twice as much lean mass gain for men taking creatine over the placebo group when completing the same resistance training program (5). In this study the men supplemented with 20 grams/day during a one week loading phase and 5 grams/day for the rest of the twelve week study for maintainance. If you choose to do a loading phase, be sure to split the creatine up into 4 or 5 doses throughout the day to minimize stomach upset.

Creatine monohydrate is the form of creatine that has been studied the most and has been proven effective in research; 500g should not cost more than $15. Furthermore, there is evidence that creatine is absorbed better with high-glycemic carbohydrates; bananas and juice are good natural sources of sugar.

Example of a Good Pre-Work Out Shake for a 170 lb Man (taken 30-45 minutes before the workout begins):

1- 1.5 oz (scoops) casein protein, 2 Tbsp oats, 1 medium banana (in chunks, frozen for a thicker shake), 5 grams BCAAs, 7 g Creatine Monohydrate, ice or water as desired

Immediately After a Workout-

Carbohydrates:

Quick-absorbing carbohydrates are important after a workout for a number of reasons. First of all, the enzymes responsible for glycogen synthesis are upregulated immediately after resistance training. Glycogen, which is made in the body from sugar, is a major carbohydrate fuel for weight-training. As such, it is important to get your post-work out shake into your body as quickly as possible after a workout. Additionally, the high-glycemic carbohydrates stimulate the release of the anabolic hormone insulin, which aids in muscle recovery and growth.

Comsume at least 0.5 grams/kg of high-glycemic carbohydrate after a workout when you are trying to gain lean mass. Bananas and honey are both good choices after a work-out.

Protein:

Whey protein is quickly absorbed and has an overall anabolic effect on muscle, as demonstrated in a study of young males (6). In this study the men who supplemented with whey protein and creatine increased their strength to the greatest degree; those who supplemented only with whey (1.2 g/kg/day) also improved significantly more than the placebo group.

Supplement with 0.5 grams/kg of whey protein after your workout.

BCAA:

The rationale is the same as the above; take 3-6 grams in a post-work out shake.

Example of a Good Pre-Work Out Shake for a 170 lb Man:

1.5 oz (scoops) whey protein, 1.5 medium bananas (in chunks, frozen for a thicker shake), 5 grams BCAAs, ice or water as desired

*Do not add a fat source to your post-workout shake. Fat delays the emptying of stomach contents into the small intestine; you want the nutrients to reach your small intestine as quickly as possible*

You gain improve your gains with smart and consistent use of sports supplements. Though the supplements above are by no means an exhaustive list of all useful supplements, the most important and useful and effective ergogenic aids were included. When you are training to add lean mass, be sure to fuel your workouts 1) Take your pre-workout supplements 30-45 minutes before you begin training; and 2) Take your post-workout supplements within 30 minutes of completing your resistance training.

1. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

2. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-53.

3. Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

4. Escobar J, Frank JW, Suryawan A, Nguyen HV, Kimball SR, Jefferson LS, Davis TA. Regulation of cardiac and skeletal muscle protein synthesis by individual branched-chain amino acids in neonatal pigs. Am J Physiol Endocrinol Metab. 2006 Apr;290(4):E612-21.

5. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.

6. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.

Jean Jitomir is a Registered Dietitian, light weight bodybuilder and Exercise Nutrition PhD student. her department specializes in sports ergogenic aid and muscle hypertrophy research. Read more about her at:

[http://www.jeanjitomir.com]

Should Singers and Speakers Do Weight-Lifting Exercises?

Weight-lifting exercises can be beneficial or harmful to the voice. It depends on how and when you do it.

What are the benefits of weight-lifting for singers? If done with proper form, it can improve these areas...

* Physical health-- just like any other physical workout, weight-bearing exercise builds strength and endurance, increases blood flow, moves excess mucous out and is in general good for physical stamina.

* Mental and emotional well-being-- it releases endorphins and lifts the spirits. It makes you feel good to lift weights, clears your head and increases positive attitude.

* Breath capacity-- it causes deeper breathing, increasing lung capacity and releasing toxins with the exhale. It also increased abdominal muscle tone, which is necessary to support the diaphragm as you breathe.

* Physical appearance-- it increases muscle tone and definition.

How can weight lifting hurt singers? If done incorrectly...

* This kind of exercise can over-strengthen small muscles surrounding the vocal apparatus, causing a lack of flexibility around and in the larynx... very bad for the voice!

* It can cause fatigue, compromising breath support and control.

* It can tighten the throat, neck and shoulders-- all of which must be free and flexible for singing and speaking.

* Tightening the glottis while holding the breath, which trainers not familiar with vocal issues, can cause vocal damage!

Here are some guidelines I find useful to protect the voice when lifting weights:

* Limit the amount of weight you lift! If you push yourself to the limit, you can't help but strain your voice

* Don't hold your breath! Holding your breath is what tightens the glottis and can lead to damage. Instead, exhale as you lift.

* Move your head a bit side-to-side while lifting so as to limit "freezing" the muscles of neck and shoulders.

* Stretch out your muscles before and especially after you lift

* Don't lift weights right before singing... give your throat, neck and shoulders time to relax. 12 hours after lifting before you sing is a good idea.

* Find a personal trainer who trains SINGERS and knows how to protect them.

The reason weight lifting can be harmful for vocalists is mainly the pressure people put on the vocal cords when they hold their breath to push the weights. So simply don't grunt or hold your throat closed when lifting. There is one more big caution I would give: When lifting weights you are correctly advised to stiffen the back of your neck and shoulders to protect your neck. Do that when you lift weights... but not when you use your voice. The upside-down "T-zone" of neck and shoulders MUST relax when you sing or speak.

If you can keep from tightly clamping your throat together during weightlifting, and can remember to relax the tense and muscular areas you build in neck and shoulders when you use your voice, you can lift weights in a way that is safe for your vocal apparatus. I lift light weights myself. However, I would not do serious weightlifting the same day as performance. Do light aerobic exercise instead.

For more essential information about the voice, contact:

Judy Rodman -singer/songwriter/producer/vocal instructor, developer of... Power, Path & Performance? vocal training - Learn from a pro who's been where you want to go!

Website, vocal training products and blog: http://judyrodman.com newsletter: http://judyrodman.com/newsletter-signup

Judy Rodman has over 30 years of professional experience as a session singer, award-winning recording artist, stage and television performer, a multi-genre hit songwriter, a studio producer and vocal consultant, and a highly sought-after voice teacher.