Weight Training: Most Popular Articles
Increasing muscle and losing fat at the same time is the goal for many exercisers. But it's not easy because the body wants to add or lose both. So what's the answer?
Although the amount of muscle you naturally carry is determined by genetics, you can improve on this substantially by knowing how to train and how to eat to support muscle growth and minimize fat. Here are 15 tips to get you going in the right direction.
How to burn more fat for weight loss. Weight training, muscle building, high-intensity, low-intensity, fasting before breakfast, aerobics, cardio and various methods describing how to burn more fat.
When you exercise hard or when you juggle calorie counting with exercise and weight training, you need to ensure you eat well enough to supply essential nutrients. Here are 10 foods you cannot do without out and why.
Get a strong and functional back with these top exercises
Knowing how to maximize your bodybuilding diet is one of the key ingredients in adding muscle to your body in conjunction with a weight training program.
The entry testing for admission to the various military special forces like the SAS, SEALS and Deltas is rigorous and demanding -- and that's just to get accepted -- then the real fun begins. Getting fit for these special forces requires strength and endurance.
This is an eighteen session weight training program designed for beginners or weight trainers who have never used a formal program before. Basic Strength and Muscle is is an all-round weight training program designed to build strength and muscle size by targeting all major muscle groups.
High-intensity training, whether weights or intervals, creates different fitness outcomes to steady-state or continuous aerobic training. Do both for best effect.
Seven home gym reviews and multi gym reviews based on a range of function and affordability for weight loss and fitness to serious weight training and bodybuilding.
Weight training novices may not be aware of these facts about weight training -- some useful, some worthy of a trivia contest. Either way, read up and impress your friends at the gym. . .well, maybe.
Dumbbells are a convenient and flexible tool in strength training. This program for seniors uses eight exercises for upper and lower body strength and conditioning.
Losing weight, building muscle and reshaping your body can improve the way you look. Here are 10 features to aim for in your body improvement efforts.
When you're starting out trying to lose weight and you haven't exercised for a while, it can be tough. This program show you how to get going with weights and aerobic work at home or gym.
Protein is one of the three main nutrients for the body. Because muscle is formed from protein, bodybuilders and weight lifters sometimes believe they require protein in large amounts in order to maintain that muscle mass; in fact, in amounts well in excess of what dietitians and nutritionists say they need. So who's right?
Weight loss has a mythology that has grown up around it over the years. Weight loss myths are strategies that either don't work or are overstated beyond their importance. Here are 10 weight loss myths.
The bird dog exercise strengthens your abs and lower back and butt muscles while improving balance.
Being strong and flexible has tremendous advantages for everyday function -- from gardening to home handyman duties. Weight training is not only for bodybuilders.
The leg press is performed by pushing against a movable platform under weighted pressure. The exercise develops the legs, back and gluteal muscles.
With the right diet and training, how much muscle is it possible to build in one month and then one year? It will be different for age, gender, body composition and type and factors such as training type and nu triton.
The rotator cuff is the combination of three muscles and tendons that controls shoulder movement. Rotator cuff injuries are common among sports and non-sports people alike.
To get that rippling, highly muscled look, in nice proportion, you need to bulk out certain muscles. Here are the best ones to focus on.
The pulldown or lat pulldown is an exercise mainly for the back although the shoulders and arms get some workout as well. The latissimus dorsi on either side of the middle to upper back is the muscle group from which the exercise gets its name.
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Smart phone apps can help you with your fintess goals -- from weight loss to fitness and body shaping.
The bench press is a standard powerlifting exercise in which you lie flat on an exercise bench and lift a barbell above your chest until arms are fully extended. The exercise can be done with dumbbells or with a Smith machine and with varying degrees of incline of the bench.
The Basic Muscle Program is for anyone who wants to get muscled up for bodybuilding, personal development, and body shaping purposes. The program includes exercises for the legs, buttocks, chest, back, shoulders, arms, and abdominals.
Golf can be played all year round, especially if you're a traveling professional. Weight training may provide a power advantage but you need to start with the basics and build strength progressively. This program shows you how.
Knowing the best time for you to weight train can improve your weight training outcomes. Many things affect this decision, including your body clock, work, socializing, environment and weather, and your health and perhaps age. Also, there just could be good technical reasons to train at a certain time of day. Read on to find out more.
The circuit program is a high-intensity weights and cardio combined circuit training program designed to be used at home, the gym or the local park. It emphasizes strength and muscle development, aerobic fitness and fat loss.
Weight training and bodybuilding books. Nine of the best are reviewed for both beginners and advanced weight trainers and bodybuilders.
This strength training program emphasizes building strength rather than muscle size or endurance. Lift heavy, rest more, do fewer repetitions, get strong.
When to do cardio in a weights session. The sequence of aerobic training in a weights session is controversial. Should cardio be done before or after a weights session? Find out more.
Human Growth Hormone or HGH is a naturally occurring human hormone, and one that is used widely as a bodybuilding and sports supplement. But does it work and is it hazardous?
Weight loss has a mythology that has grown up around it over the years. Weight loss myths are strategies that either don't work or are overstated beyond their importance. Here are 10 weight loss myths. Page 2.
Build strength and muscle with this selection of arm exercises with weights.
This dumbbell exercise program can be used used at the gym or at home.
The dumbbell triceps extension works the triceps muscle at the back of the upper arm. You can do it with two hands or one. The exercise described here uses a dumbbell held in two hands.
Your butt, your glutes, your bottom, the buns -- whatever you call it, enhancing the shape and strength of the backside is worth doing for body shaping and athletic purposes. Here are some exercises to work on for a better butt.
Exercise and nutrition can help women and men avoid the bone condition called osteoporosis or brittle bones. Some exercises work and some are not so good. Find out the best exercises for osteoporosis.
Power is the combination of speed and strength. To get powerful you need to train for strength then overlay that strength with speed. Here's a general program that shows you how to do just that.
Check out these top ten exercises for beginners in weight training: squat, bench press, deadlift, leg press, bicep curl, cable row, triceps pushdown, upright rows, pulldown and crunch
Success in weight training in building more muscle, losing fat or just getting fitter for health requires that you move beyond training plateaus. Learn how to get beyond the plateau and get that success in weight training.
The overhead press, sometimes called the military press, is performed by lifting a barbell or dumbbells straight from the chest to the overhead position with arms almost extended.
Weight training and strength training help you stay fit, lose weight and look good. See how to do it.
The dumbbell lunge, which a weighted step forward with alternating legs, is a good exercise for the muscles of the butt and thighs. It works the hips and the associated muscle groups.
Maintaining as much muscle mass as possible not only makes us look good, it is health giving as well.
Train the legs with weights for strength, power and that lean look.
The dumbbell shoulder squat is an alternative to the dumbbell squat with weights hanging at the sides. This requires you to balance the dumbbells on the shoulders with a hammer grip.
Weight training is organized exercise in which muscles of the body are made to contract with weights, body exercises or other devices in order to stimulate growth and strength. Weight training is also called ‘resistance training’ and ‘strength training’.
How to do the dumbbell arm curl. Guidelines and instruction on how to perform the arm curl weight training exercise with dumbbells.
Running fast is not only for sprint sports, it's also a valuable asset for many team sports. You can improve your power and speed by incorporating weight training in your program.
Knee joints under the stress of weightlifting can develop injury and pain. Here's what to watch out for.
This exercise features the dumbbell overhead press. The dumbbell overhead press can also be done using a barbell, sitting on a bench or chair, or standing.
The deadlift is often called 'the king of lifts' because it is an exceptional strength and bulk building exercise. You can do it with barbell, dumbbells and bar and plates.
Perform the dumbbell bent over row exercise, which can be executed with dumbbells or a barbell. Work your shoulders (deltoids) and upper back muscles.
Review of the book Muscle Explosion: 28 Days to Maximum Mass by Nick Nilsson. A high-powered program for quick muscle building.
Extending the arms by flexing and extending the elbow joint in a rear or overhead motion while holding
This weight-loss program is designed to provide a quick-start recovery from a period of indulgence when overeating and too little exercise may have caused you to pack on a few pounds. It includes a nutritional plan and aerobic and weight training programs at a moderate to high intensity.
This section of the weight training guide describes the basis of sets, repetitions and loads in weight training. Page 3.
The chest press weight and strength training exercise takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even with exercise bands. Here are the basic movements required for safety and proficiency and some pointers to mistakes to avoid.
How to do the dumbbell lateral or side raise. Guidelines and instruction on how to perform the lateral raise weight training exercise with dumbbells.
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A repetition maximum or RM is the most weight you can lift for a defined number of exercise movements. Example 1RM.
How to do the leg curl. Guidelines and instruction on how to perform the leg curl weight training exercise with gym machine.
The crunch has replaced the situp as the exercise of choice for training the abdominal muscles. The crunch requires lifting the shoulders and upper chest off the ground for a few seconds forcing the muscles of the stomach to contract. Crunches are usually done in multiple sets.
Lugging a 30 to 40 pound pack on your back for many hours each day requires a good amount of fitness -- and strength in the appropriate places.
The circuit program is a high-intensity weights and cardio combined circuit program designed to be used at home, the gym or the local park. It emphasizes strength and muscle development, aerobic fitness and fat loss. Page 2.
Get into weight training with this 30-day quick-start guide. From your very first day to the final program goal at the end of 30 days. For absolute beginners or re-starters.
Brad Schoenfeld's book 'The Max Muscle Plan' is just about all you need to embark on a bodybuilding, muscle-shaping program from beginner to advanced.
Zinc is an essential element in human nutrition. It's important in the production of the male hormone testosterone. Eating well provides sufficient zinc for normal function, but can supplements help in weight training?
Drop sets are weight training sets in which the weight is decreased in each subsequent set in a group of sets.
The triceps pushdown exercise uses a cable and pulley machine with loaded weights to provide an excellent exercise for the triceps muscles at the rear of the upper arm.
The dumbbell front raise works the pec muscles of the chest and the shoulder muscles -- the deltoids. You can do it with two hands or one. The exercise described here uses a dumbbell held in each hand.
Sets and repetitions are a standard way to refer to the number of exercises to be performed in weight training.
Tears to the hamstring muscles at the back of the thigh are common injuries in active people. The best way to rehabilitate this injury or train muscles for prevention is controversial. Weight training programs which strengthen the hamstrings and the core muscles may offer a solution.
Choose a weight-training workout for a variety of aims and objectives.
The squat is one of the most influential exercises in weight training for lower-body strength and muscle. You can utilize a variety of squats for muscle and joint variation.
A pullup (or chinup) is an exercise for working the back and arm muscles. Pull-ups require you to lift your body up by the arms so that your chin is approximately level with a bar previously above your head. The assisted pullup uses a gym machine that assists you by providing upward pressure during the lift. Dips are exercise for the triceps muscle at the back of the upper arm. Assisted dips use the same machine as for assisted pull-ups to provide upward pressure.
The abdominal muscles are comprised of the rectus abdominis, the transverse abdominis and the internal and external obliques as well as a few less significant muscles. The article discusses the function of each and exercises that can be used to train these muscles.
The seated cable row develops the muscles of the back and the forearms. Good form for the cable row includes pulling the shoulder blades together with each stroke.
This section of the weight training guide describes various types of weight training activities, frequency of training and overtraining and types of exercises. Page 2.
Weight training for ice hockey requires attention to skills specific to ice hockey. This program describes a strength and power program designed to benefit performance and provide protection from injury.
Weight training for beginners requires some preparation, so here's what you should do to ensure a smooth introduction to weights and the confidence to keep on pumpin' that iron.
A definition of what pyramid sets are, along with examples of how it's used in weight training.
The leg extension is a standard gym exercise with a lever machine. It targets the quadricep muscles of the front of the thigh.
Tears to the hamstring muscles at the back of the thigh are common injuries in active people. The best way to rehabilitate this injury or train muscles for prevention is controversial. Weight training programs which strengthen the hamstrings and the core muscles may offer a solution. Page 2.
Testosterone, growth hormone, cortisol and insulin are all important hormones in bodybuilding and weight training. Find out how you can optimize these hormones for strength and muscle building.
Diabetes is a disease of glucose metabolism and insulin failure. Exercise can help, but what type of exercise is best and which exercises help most?
Build strong abs and a powerful core with these targeted and peripheral exercises.
The squat weight and strength training exercise takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even without equipment at all using your own body weight. Here are the basic movements required for safety and proficiency and some pointers to mistakes to avoid.
Going to the gym for the first time can be challenging, especially if you’ve never been particularly active or athletically inclined or motivated. But don't worry, this article provides an introduction to the process and shows you how to ease into weight training in the gym environment.
For some trainers lower-body workouts mean squats, squats and more squats. It doesn't have to be that way. Here is a program that adds strength, muscle and variety.
Protein powder supplements for weight training, bodybuilding, weight loss and illness recovery come in many formulations, styles and for various health and fitness purposes.
Knowing your body fat percentage is useful for sports purposes and to keep track of weight loss efforts. If you lose fat and increase muscle with a weights program, your total body weight may not change. Check out your options for keeping track of what happens to the fat in your body and what the various percentages mean for health and fitness.
Human muscle is made up of two dominant types of muscle fiber -- red fiber and white fiber -- and each has a particular performance profile. Find out what it means for strength and conditioning and sports in general.
The arm curl or biceps curl or dumbbell biceps curl utilizes dumbbells and barbells and even kettlebells to work the biceps muscles of the upper arm and the lower brachialis and brachioradialis.
Weight training and strength training provide benefits in fitness, preventive health, body image and self-esteem, injury recovery and functionality into old age, and in the treatment of chronic diseases.
How to burn fat and lose weight is one of the most asked questions in fitness and weight loss exercise forums. Do we make it too complicated? Review these facts and fallacies of exercise for weight loss.
Bodybuilding supplements are big business but the bad news is that only a few are worth taking. This list considers ten supplements, or groups of bodybuilding supplements, that could have something to offer.
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The order of aerobic training and weight training in a single session is one of the most discussed subjects in fitness. Here's what the new evidence says: cardio then weights. Read more.
Being fit for rowing, canoeing and kayaking requires upper-body strength even though the modes of execution are different. A weight training program can help.
Workout without weights using bodyweight only. Exercises designed to give you a powerful weight training workout without using free weights or machine weights.
The following weight training exercises target the main individual muscle groups of the human body.
Jumping high -- in sports terminology, the vertical jump -- is a key attribute in many sports where jumping is an essential skill. Basketball, soccer football, Australian football, volleyball, high jumping, long jumping and many more sports required the ability to jump high. But how do you train for it?
You can build good strength and muscle with the help of your own body weight, no equipment required. Here are 10 of the best exercises.
High-Protein diets have become popular for weight loss and in the sports and exercise communities. But do they work, and are they worth it?
Muscle fibers exist in two basic forms: fast and slow twitch -- also called white and red, or type 2 and type 1. Muscle fibers are elongated muscle cells.
Many people train with weights and also run or jog. What's the best way to do it?
Weight training is healthy exercise for sure, but to get the maximum advantage you need to ensure that the benefits are not offset by injuries and illness that accrue as a result of your time under the weights. Here are some tips for minimizing any adverse effects of weight training and strength training.
This strength training program emphasizes building strength rather than muscle size or endurance. Lift heavy, rest more, do fewer repetitions, get strong. Page 2.
The dumbbell concentration curl is an alternative to the standard dumbbell biceps curl. By stabilizing the arm on the thigh, a slightly different emphasis is placed on the biceps and lower arm muscles.
If you train hard, with the correct techniques, you could put on a pound of muscle each week
: Compound exercises in weight training are those that involve more than one joint and muscle group.
Which exercise discipline is better for burning fat and weight loss? The answer has always been obvious, but you need to do both.
Circuit Fit is a high-intensity weights and cardio combined circuit program designed to be used at home, the gym or the local park. It emphasizes strength and muscle development, aerobic fitness and fat loss. Page 3.
Whether soy protein supplements are harmful or useful is one of the ongoing debates in the weight training sports industry.
The Basic Muscle Program is for anyone who wants to get muscled up for bodybuilding, personal development, and body shaping purposes. The program includes exercises for the legs, buttocks, chest, back, shoulders, arms, and abdominals. Page 2.
Tempo in weight training is the rhythm at which you raise and lower a weight, including the rest time at the top of the lift and the bottom of the lift or return of the weight.
How to do the seated machine chest Press. Guidelines and instruction on how to perform the Seated Chest Press weight training exercise on a Nautilus machine.
Rhabdomyolysis is a painful and potentially dangerous muscle condition that results from extreme exertion, often during and after exercise in high temperatures.
Getting rid of the spare tire around the waist is problematic for many people. One way to tackle it is with high-intensity weight training.
The fat burning zone is touted as a desirable training intensity. But what is it, and does it work?
Learn How to Lose that Belly Fat Fast
Training with weights is not excessively dangerous as long as a few simple measures are followed. Good technique and the choice of an appropriate weight are the two most important factors in ensuring that you have a relatively safe weight lifting experience.
Look at these 10 proven ways to lose weight with diet and weight training.
low-carb, low carbohydrate, bone, osteoporosis, muscle building, muscle loss
Weight training for a sporting discipline usually requires a periodized program. Volleyball has special requirements of power and jumping ability. A weight training program needs to focus on these outcomes.
Big muscles do not necessarily mean superior strength, although there are certain dynamic advantages.
Pre-season right through to the end of season. Page 2.
This section of the guide describes the basis of weight training programs and exercise selection. Page 4.
Basketball training can include a periodized weight training program starting at pre-season right through to the end of season. This program describes a strength and power program to benefit performance and provide protection from injury.
This weight training program spans the intersection of strength and muscle in an advanced workout using split weekly sessions.
Pyramid training is a weight training methodology for varying and progressing workout loads in order to improve results.
This article helps you decide whether to do your weight training at home or gym. Factors to consider are time, space, convenience and accessibility.
A home gym can be a place to workout at home or a single workstation that allows you to perform many exercises. These are also called multi-gyms. Either way, this article tells you how to go about setting up your own home gym.
The lower back is susceptible to injury from lifting heavy weights or using incorrect lifting technique. Learn how to protect your back from injury and make it strong.
Kinesiology, The Skeletal System and Muscle Function, by Joseph E Muscolino is a superb anatomical description, with copious illustration, of the muscles and bones of the body and how they work together. A video is included with each book.
A split weight training program divides exercises into target parts of the body -- upper body, lower body, back, core, arms, legs. Check out this 5-day program for experienced trainers.
Get knowledgeable about weight training and strength training from starting out with no experience to being an accomplished gym trainer with all the tricks of the trade.
The combo crunch is a bodyweight exercise for working, strengthening and building muscle in the abdomen.
Eating certain foods called functional foods, refraining from eating other foods, timing various meals and building muscle are all touted as a way to lose weight. Some of these ideas have a basis in fact even though they are exaggerated and some are better ignored.
The weighted lunge is a leg movement with weights, usually forward but sometimes backward or even at various angles from the body. The exercise strengthens the leg muscles and the gluteal or butt muscles.
Learn which weight training exercises target the chest muscles. Page 8.
The upright row exercise can be performed with dumbbells, a barbell or an EZcurl bar. The exercise works the shoulders (deltoids) and the upper back muscles.
You can improve your workout and results if you balance cardio and weight training well.
Try these ten validated weight loss tips for food and exercise.
Get these habits together and you will lose weight naturally over time.
Weight training can improve sporting performance, especially in power sports such as football, sprinting and field sports and many others where strength, bulk and explosive speed are important for success.