The Top 10 Muscle Building Exercises

Bodybuilder performing the barbell curl

1) The Deadlift

Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.

No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?”

A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. » Read more

What is Progressive Overload Training?

Bodybuilder performing the barbell biceps curl

Wasted Hours At The Gym

One of the greatest irritations for trainers are the members of the gym who work out five or six times a week for an hour or so at a time, doing the exact same workout routine with the exact same weights, repetitions, sets and effort that they have done for many, many years.

These members of the gym never see any changes to their body in spite of the hours they spend working out at the gym each week.

In some cases, the individual is simply erroneously telling themselves that it can take years before noticing a change in the body from weight training, and accept that it is so. Other individuals become discouraged when they do not see the results that they hoped for and simply quit training all together. » Read more

How Overtraining Can Be Avoided

Man sleeping

Almost anyone that’s picked up a set of weights has or will experience symptoms of overtraining at one point in there muscle building program. overtraining can lead to serious injury, chronic fatigue, and even muscle loss.

Overtraining is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however… » Read more

The Health Benefits of Weight Lifting

Man performing barbell curls

Weight lifting is a great way to improve muscle tone and increase overall body strength. Weight lifting, when done with a view to improve the body, is also called strength training and should be a part of any balanced exercise regime.

When done in moderation, it helps burn fat, tone the body and increase the ability of the body to bear stress and strain.

Various Weight Training Exercises

There is a range of exercises than can be done with weights. The simplest is to jog, walk or perform aerobic exercises with weights fitted to the ankles or carried in the hands. Care must be taken to never use weights when warming up or stretching. The excessive strain on the muscle can lead to serious tears or pulls on the muscle. » Read more

The Importance of a Proper Weight Lifting Warm-Up

Large barbell

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warm-up.

Some lifters perform a wimpy, worthless warm-up that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warm-up process altogether.

There are two main reasons why a proper warm-up will serve you well both in the short and long term…

1) A proper warm-up will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.

2) A proper warm-up will greatly decrease your chances of injury.

Now I don’t know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up. » Read more

How Much Weights Should I Be Lifting?

Man lifting a barbell

Weight lifting is becoming much more popular in terms of exercise training. Once considered to be the realm of men, more women than ever are turning to weight lifting as well to help define their muscles and build strength.

But men and women alike need to have the facts about weight training before they get started. And one of the biggest questions is how much they should be lifting.

What Happens To The Muscles When You Lift Weights?

Before you can determine how much you will need to lift, it can help to understand what the process of weight lifting is doing to your body. As you lift a weight, you stress the muscles that are involved in the process.  When you stress the muscles, they will start to break down slightly. » Read more

General Tips For Weightlifting Beginners

Man performing the squat exercise

There is a lot of confusion among the uninitiated about weightlifting, with many confusing weight training and body building with weightlifting.

The first tip for weightlifting is to know that it is a sport not an exercise.

Equipment Used In Weightlifting

Almost everyone, whether they are interested in weightlifting or not, knows that weight lifters use free weights, that is, barbells and dumbbells when training. However there are lots more machines and accessories that are used in weightlifting.

Some of these machines are used for various purposes. So be prepared when you ask for tips on weightlifting to hear the names of equipment you never heard of before. » Read more

How Often Should I Train With Weights?

Low body fat ripped bodybuilder

Weight training is a vital part of any exercise program.  This facet of exercise not only helps to increase strength and muscles mass, but it can also help to speed up your metabolism and increase your energy.

However, if you are a beginner to weight training, you might wonder how often you should train with weights.  And this is a great question to begin learning about weight training in general.

Why Lifting Frequently Isn’t Always Better

The trick with weight training is that you need to actually rest more than you need to train.  When you train with weights, you are breaking down the fibers in the muscles of your body.

These tiny tears in your muscles will need to repair in order to grow larger and stronger muscles. Each time you train with weights, you are allowing the opportunity for this re-growth to begin; however, you need to give your body time to complete the process. » Read more

Is The Deadlift The Best Muscle Building Exercise?

Large barbell

The King of All Upper Body Exercises

Okay, so you’re looking to pack on some serious muscle mass, right?

You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?

Good.

In this article I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.

No, it’s not a bench press or a barbell curl.
It doesn’t involve cables or chrome machines.
You won’t need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.

Sounds simple enough, right? » Read more

The Importance of Resting Between Sets

Man performing barbell curls

Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the “start” button to begin counting down backwards from 2 minutes.

Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he’ll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.

*Beep* Rest Time is Over

2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn’t quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels. » Read more

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