Posts Tagged ‘lifting weights’
Saturday, May 15th, 2010
Proper weight lifting techniques are essential when strength training, not only to achieve the results you want, but also to limit chances of injury. When proper technique is the focus, weight lifting not only increases your muscle strength but also helps burn body fat, improves muscle tone, and increases bone density.
However, the most common and critical training mistakes are of exercise techniques used. In short, the tendency to use too much weight typically results in poor form, which decreases your ability to get results, and increases the risk of injury. For help with this issue and other tops ones, read on.
The 14 Best Weight Lifting Technique Blog Posts
Weight Lifting Technique Blog Post 1: Performing Weight Lifting Program with Perfect Training Technique
Your number one priority when lifting weights should be your technique and this blog emphasizes that. There are weight lifting technique tips that are very helpful and has detailed descriptions of each exercise to help make sure you are doing the correct form.
Weight Lifting Technique Blog Post 2: Weight Lifting Techniques: Do Not Forget Slower Reps
This blog shows techniques that will get you huge muscles. It features information about using slow reps to build big muscles. The slow rep technique puts more tension on the muscle and works them harder.
Weight Lifting Technique Blog Post 3: Pendlay Rows Technique
This blog shows a special technique for lifting called pendlay rows. This is a great version of the row for building strength and muscles! Pictures are posted for further technique help.
Weight Lifting Technique Blog Post 4: Weight Lifting Guide
Weight lifting techniques tips for the beginner to the advanced lifter. Several topics are covered even pre-lifting eating tips.
Weight Lifting Technique Blog Post 5: Tips on weight lifting technique
This blog gives great information about resistance training and its importance to your muscle growth. Great tips and information provided about how to get the correct form when weight lifting.
Weight Lifting Technique Blog Post 6: Do’s and don’ts of proper technique
Great read for beginner lifters. Everything you need to know starting out your weight lifting program will be found here. The blog gives all the do’s and don’ts for lifting.
Weight Lifting Technique Blog Post 7: Weight Lifting Exercises
This blog has it all! Every weight lifting exercise you can imagine is available with a video showing the proper technique.
Weight Lifting Technique Blog Post 8: The Seven Most Dangerous Common Weight-Lifting Exercises and How to Do Them Properly
Don’t injure yourself trying new exercises without the right technique. This blog shows the most common mistakes during popular weight lifting exercises.
Weight Lifting Technique Blog Post 9: Lift Slow – Get Fit Fast
A simple change you can do while lifting weights can have a dramatic effect. Slow reps can build huge muscles and strength!
Weight Lifting Technique Blog Post 10: Performing Weight Lifting Program with Perfect Training Technique0
Avoid injury while lifting with these tips and techniques. Learning the correct technique will help your muscle growth and prevent injury.
Weight Lifting Technique Blog Post 11: Performing Weight Lifting Program with Perfect Training Technique1
Weight lifting is a great way to build muscle and strength but you have to know the proper technique. This blog shows you the proper choices and techniques to achieve your fitness goals.
Weight Lifting Technique Blog Post 12: Performing Weight Lifting Program with Perfect Training Technique2
Learn lat exercises for fitness weight lifting techniques for strengthening muscles and increasing mass with this blog’s video.
Weight Lifting Technique Blog Post 13: Performing Weight Lifting Program with Perfect Training Technique3
Six great tips and techniques that will help you achieve your weight lifting goals! This tips will ensure that you get the muscles workout you desire.
Weight Lifting Technique Blog Post 14: Performing Weight Lifting Program with Perfect Training Technique4
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Tags: exercises, lifting weights, muscle growth, muscles, weight lifting, weight lifting techniques
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Tuesday, February 9th, 2010
There are two things that many of us have in common. First of all, the majority of us are carrying around a little bit more weight than what we would like to and secondly, we tend to be rather impatient and that is why many of us are looking for exercises to lose weight quickly. After all, none of us really want to wait for weeks or perhaps even months in order to see results.
Fortunately, there are several different exercises that can be utilized which will help you to be able to do this. Not only are they going to take weight off of the body quickly, they are going to make differences in the way that your body is shaped. By adding lean muscle mass to the body, it will be burning calories all day long and you will have that muscle mass which will give you the definition that you’re looking for.
Let’s not put the cart in front of the horse, however, and start from the very beginning. If you do these exercises to lose weight quickly, you need to make sure that you are determined from the very start that you’re going to stick with them faithfully. That, honestly, is the only way that they are going to work for you.
Weightlifting Exercises
Most people would consider cardiovascular workouts to be the exercises to lose weight quickly that are the most effective but in reality, they do less for the body than a good weightlifting routine. Lifting weights regularly is going to help you to add definitions your body by adding lean muscle mass and it is going to kick your metabolism running, 24 hours a day. The way that you lift weights, however, can make a large difference in the results that you are going to see.
One of the most effective ways to lift weights for weight loss is to do it with high intensity interval training. This is a method of weightlifting that is often overlooked, but it can help you to build muscle very quickly. That really is the key to being able to lose weight, because the more muscle you have on the body, the more calories you’re going to burn every day. As a matter of fact, 1 pound of lean muscle mass is going to burn 60 calories of weight every single day. That really adds up at the end of the month.
In order to do high-intensity interval training with you weightlifting routine, you need to do an overall body routine that would use multi-joint exercises. You want to be using every muscle in your body, each time you go to work out at the gym. Don’t bother with having the typical chest day, arm day, etc., that is going to take too much of your time. What you should be doing is working out your entire body, one day every week.
The real key to high-intensity training is to push your body to the limit, each and every time you are lifting those weights. At the end of the set, which should be anywhere from eight to 12 repetitions, you should be at absolute failure. If you cannot push the weight any further, you have achieved your goal. From that point, you will not do a second set because that will only defeat some of the effect of training in this way.
Resting Exercises to Lose Weight Quickly
Believe it or not, one of the most effective things that you can do in order to lose weight fast is to rest in between your workout sessions. The body puts on muscle and grows during the time that you are resting, not during the time that you’re working. If you’re not getting adequate rest between your workouts, you are not going to see a difference in the way that your body is growing as quickly.
You should be able to gauge its in this way. Each and every time you go to the gym, which should be about one time every week in order to lift weights, you should be seeing advances in your routine. You should either be able to push additional weight for the same amount of repetitions or push the same amount of weight for more repetitions. If this is not the case, you’re not doing it right.
Additional Exercises to Lose Weight Quickly
Another very important key to losing weight is to do some cardiovascular workouts as well. Since you are going to be primarily focusing on building muscle, you also want to be careful of the type of cardiovascular workouts that you are doing. Most of the long-term cardio workouts, such as running or biking actually will be counterproductive for building muscle. That is, of course, unless you use high-intensity interval training with your cardio workouts as well.
The way that you do cardio workouts with high intensity training is to go very hard, at 100% of your effort for anywhere from one to two minutes. You should then back off and go easy for an equal or slightly longer amount of time. This has two benefits that you will see very quickly. First of all, it is going to get your metabolism moving very quickly, which will help you to burn additional calories off of your body. Secondly, you’re going to be able to condition yourself without sacrificing the muscle mass that you have been working on.
Putting It All Together
You should be working out anywhere from five to six days every single week but you should make sure that you’re working out in a smart way. The good news is, you will really only be spending about three hours per week in the gym. The better news is, these exercises to lose weight quickly are not only going to help you lose weight, they will tone you and make you look your very best.
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Tags: burning calories, cardiovascular workouts, exercises to lose weight, high intensity interval training, lean muscle mass, lifting weights, metabolism, weight loss
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Friday, January 8th, 2010
If you enjoy exercising or if you are considering getting started on some kind of exercise regime for your health, it always helps to be able to track your progress from as early in the routine is possible. One of the easy ways for you to do this is to download a free printable workout log that will allow you to write down all of the information so that you can track your results. Not only is this going to be able to help you to motivate yourself to continue growing, it is also going to give you an overview of where you have been and where you’re going.
If you are looking for a free printable workout log, there are several places that you may be able to find one. First of all, there are thousands of different websites that have these printable logs available for you that can be downloaded and printed out. Some of them are going to be in PDF form which is a universal document that can be opened on almost any computer. The difficulty is, most PDF files are not editable unless you have the full program on your computer. There are some other free printable workout log downloads which will use such things as Microsoft Word or Microsoft Excel. These also require a paid program in order to open, unless you use one of the free alternatives, such as openoffice.org.
Something else that you need to keep in mind is that not every workout that you are going to do is going to be covered on one of these logs. For example, you need to find downloads that are specific to what you’re doing, such as if you are lifting weights or if you are doing cardiovascular exercise. The more specific the workout log is to what you are doing, the easier you will be able to track your results.
You might also enjoy keeping a digital record of your workouts as time goes by. This can make it very easy for you to compare where you are now with where you were a week ago or perhaps a month ago. Many of us may not think that we’re making much progress in the gym but whenever we compare our results with what they were a considerable time ago, it’s often easy to see that it is a matter of us not remembering what we were doing back then.
In order to make the most of your workout sessions, make sure that you carry a copy of one of these free downloadable workout log files with you at all times. Find the most detailed log available which is still going to fit into your exact workout routine and you will be able to record information that will be useful to you for many years to come. Not only that, it can help you to show other people who may be just starting out with the workout routines exactly how much progress they may be able to see because of their exercise efforts.
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Tags: free printable workout log, lifting weights, printable workout log, workout log, workouts
Posted in Weightlifting Beginner | No Comments »
Sunday, January 3rd, 2010
Although there certainly are a lot of different ways for you to isolate the muscles that you’re working out, there are also some weight lifting exercises that you can use which will target additional muscles at the same time. These are commonly known as multi-joint exercises and if you do them, you’re going to see more gains in the gym as far as your strength is concerned and more gains when you look in the mirror as well.
If you have been lifting weights for quite some time and are used to isolating specific muscles whenever you lift weights, it may take a little bit of adjustment on your part in order for you to get used to doing things this way. The good news is, you have probably hit a plateau by now and are looking for a way in order to gain additional muscle mass and strength. Doing multi-joint exercises in the way that I’m going to tell you will not only help you to gain strength quickly, it will be measurable each and every time you go into the gym.
Overall Body Workouts
The first thing that I’m going to tell you about is a different type of exercising than what you’re probably used to. These weightlifting exercises are not going to require you to do multiple sets or to do hundreds of repetitions over the course of an hour or so. If you have been exercising in this way for a long time, it is time for you to make a move to something that is more effective.
The way that this type of exercising is done is that you’re going to work out your entire body each and every time you go into the gym to lift weights. You are going to use anywhere from six to eight different weight lifting exercises that are specifically targeted to all areas of your body. You are also going to be doing one set of anywhere from eight to 12 repetitions of each exercise but you’re going to lift an amount of weight that will put you in absolute failure whenever you are done. This is critical, you must lift to failure.
In between Workouts
One of the most important parts about these weight lifting exercises is the fact that you are going to allow your body the time to rest and recuperate before you go in and exercise again. Far too often, people tend to workout so regularly that they are not giving their body adequate time to recuperate. I’m sure that you already understand that the time when your muscles grow and get stronger is during the rest period, not during the time that you are working out. You need to use this to your advantage.
If you find that you are not making gains each and every time you do your weight lifting exercises, you are not giving yourself enough time to rest. Don’t worry about your muscles shriveling up and disappearing, it is not going to happen. Give yourself time to rest, up to a week or more if necessary and your muscles will grow as a result.
Specific Weight Lifting Exercises
Some of the best weight lifting exercises that you can do are going to include the following. For your lower body, you should be doing both deadlifts and squats, either on the same day or on opposing workouts. These will target the major muscles in your legs and will also strengthen your entire body at the same time. For your upper body, you are going to concentrate on multi-joint exercises such as the bench press, bent over Yates rows and the military press.
Any weight lifting exercises that you can think of which will target muscle groups in various areas of the body at the same time will work for this type of work out. If you are isolating very specific muscles, such as doing bicep curls, you’re not really making the best effort in the gym. Your guns will grow, they will just grow at the same time as you are doing your workout for your chest, or other areas of your body.
Don’t Forget to Eat
Weight lifting exercises are an important part of growing strong and having large muscles but you need to make sure that you are feeding those muscles properly as well. The only way that you are going to be able to do this is to eat and to eat the right kinds of foods.
Far too many people that lift weights regularly tend to eat things such as protein bars and shakes because they feel that they need to get as much protein in their body as possible. The reality of it is, however, that the protein you are taking into your body is dead protein and it is not going to be able to be assimilated by the body, as the body does not use protein directly. What it will do is to break the protein down into enzymes and then to absorb it in that way.
By eating more raw fruits and vegetables, especially green leafy vegetables, you will be giving your body a living protein and the enzymes that it needs in order to build and repair itself. I know that this is a big shift from what you may have been used to doing in the past, but it works and it works consistently.
A Final Word
Although this is one of the best weight lifting exercises that you can possibly do, I already know that many of you are going to pass it by in favor of daily workouts that will isolate specific muscle groups. I want you to keep this in mind, however, and should you happen to run into a plateau that you are unable to break, give this method a try for one week. You would be surprised with how much muscle you can gain by eating the right types of foods and doing these exercises in their proper way.
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Tags: body workouts, exercise, lifting weights, muscle mass, muscles, weight lifting exercises, Weightlifting Exercises
Posted in Weightlifting Exercises | 3 Comments »
Monday, December 14th, 2009
For those among us that have been lifting weights for some considerable time, we already realize exactly how constructive it can be to trace our progress in several other ways. For that purpose, we might need to find a blank weight lifting chart and to keep an eye on our progress in that way. Finding one of these charts is not really all that hard, as there are many different places that you can look. It is ensuring that it’s used by you properly, which is actually making a difference in how you are progressing, overall.
One of the best places to find a blank weight lifting chart is on the internet. There are many websites that are available on the web which have these charts that are freely available to download. Some of them are in PDF format, so you’re going to need to print them out in order to fill in the blank spots with your own exercises. There are others , however , that might be available in Excel format so you can fill in the blank spaces before you print them out and keep everything a little neater. You should be aware , however , that downloading a blank weight lifting chart that is in Excel format may be a little bit dangerous, because there can be viruses that are attached.
Another place where you could be able to find a few of these charts are in the weightlifting magazines. Each of these mags will have a different routine that is available nearly every month, and some people get these periodicals, just for those routines. You’ll have a difficult time finding a blank weight lifting chart in these magazines but there could be times when you can evolve one of those charts to your own particular wants. It can save everyone a heap of time in selecting different exercises and it can also help you to mix things up a bit that may help your total growth.
Something else that you may need to include in any weight lifting chart is a little bit about nourishment. Most of us tend to focus on the amount of weight that we are lifting or maybe the amount number of reps that we are doing but nutrition is really what is going to help you to grow and get stronger. You may wish to include this on the same blank weight lifting chart or you might want to download a chart for nourishment all of its own. If you eat correctly together with lifting weights properly, you would be stunned with exactly what proportion of a difference you may recognize.
There’s little question that maintaining a tally of your progress is making an enormous difference in your total gains. By keeping a chart with you, and ensuring that you fill it out comprehensively, you’ll be able to see at a peek where you were and where you are at now. This will give you the best opportunity of planning for the future.
12 Secret Weight Lifting Techniques for max Muscles!
Tags: blank weight lifting chart, exercises, lifting weights, weight lifting chart
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