One of the most essential parts of all fitness programs are the weight lifting exercises you use.
But exactly what exercises should you use for your unique goals? If you are just starting weight lifting should you use the same exercises as more experienced lifters?
It can be a problem to find proper information that is relevant to your individual needs. This is mainly because there are literally thousands of different exercises available for you to do.
Just check on the internet and in magazines - there are indeed thousands.
The unfortunate fact is that with a lot of these exercises you are simply wasting your time. A weight lifting routine when done correctly will increase your lean muscle and increase your metabolism.
Weight lifting can also help to strengthen all parts of your body and help to improve self-esteem and confidence. All of this, plus much more, is a result of consistently using weight lifting exercises in the proper manner.
If you are at all concerned about decreasing body fat, preventing the onset of disease, slowing down the aging process, increasing physical performance and your appearance you need to be using the proper weight lifting exercises on a consistent basis.
When starting weight lifting your success will in the end depend on a number of very important aspects. Your genetic make up is one of the things that will make a difference either in a positive or negative way.
The reasons are numerous and include your natural testosterone and other hormones along with the ratio of slow to fast twitch muscle fibers in your body.
Increasing your lean muscle and strength, which in turn helps you to build a great physique and improve your health, all comes down to determining What end result you want and then doing everything you can to get there.
By and large, everyone, regardless of the ultimate goal will need to do weight lifting along with a bit of cardiovascular exercise and follow a good, sound diet plan.
Poor or unfocused lifting won't do a thing for you. You have to stay focused on your goal.
The first way to stay focused is to develop a plan. You should know exactly what it is you'll be doing, what exercises, rep ranges etc. before you get to the gym.
But be careful not to over-train. The most beneficial starting weight lifting will usually take you no more than one hour to complete. After that, you basically start going backwards.
Your testosterone and growth hormone levels will begin to decline dramatically after about 60 minutes or so of weight lifting.
In addition an anti-catabolic hormone known as cortisol begins to rise if you perform resistance exercise for extended workouts and your muscles may start to catabolize their own tissue in order to provide the necessary energy to continue.
Over-training can also lead to injuries and long-term soreness.
Proper nutrition is also essential for determining your success or failure. Without sufficient calories and nutritional supply, even the best and most carefully put together weight lifting routine and exercises won't work.
Most of your carbohydrates should low Glycemic Index Carbohydrates except for the first meal following your weight lifting session. These carbohydrates should be high glycemic so you can get a surge from the sugars in order to force the proper nutrients to where they are needed the most.
Flax seed oil is also essential and should be taken daily.
Everyone knows someone who performs numerous exercise sessions week
after week, month after month, even year after year and never makes any
Doing the same exercises and weight lifting routine over and over will actually decrease your chances of reaching your goal. You must learn how to progressively improve and fine-tune your exercises and weight lifting efforts for maximum results.
It's important to understand all phases of weight lifting, nutrition, and supplementation and how it all fits together. This is basically defined as linear method of periodization.
Periodization is the regulation of exercises, nutrition, and supplementation into basic workable units.
Every exercise session and all weight exercises have to have some sort of meaning.
There should be a definite training goal in mind. Your goal for particular exercises may be to perform one more repetition than last time, or to lift five more pounds.
The problem is that many weight lifting exercises don't have a specific purpose that will lead to the short or long-term goals of you have.
Your goals are the end result while periodization is how you get there. All exercises, nutrition, and supplementation chosen have to fulfill a purpose related to your ultimate goal.
For any weight lifting exercises to be effective there has to be a recruitment of a number of different training sessions that consist of different types of weight lifting exercises. This periodization cycle must have specific meaning and purpose.
Over the complete term of any weight lifting routine there are many different cycles including initiation, foundation, maximal strength, recuperative and accumulation cycle, hypertrophy phase, basic strength, peak phase and a transition phase.
This is a very important aspect of weight lifting that many coaches and personal trainers overlook. Certain cycles are intended to prepare the muscles for an upcoming training session.
Other cycles are designed around shocking the body into new growth and adaptation. This shock can come in many forms and can range from taking a week off to a high volume training cycle.
Each cycle is designed with one specific purpose. The length of time for each cycle will vary. Without taking the time to develop a solid foundation any gains will not be possible regardless of the weight lifting exercises you use.
Periodization can be designed a number of different ways and all are intended to bring out the highest level of success with all the weight lifting exercises you do.
A lack of structure is why many are destined to fail with the weight lifting exercises they do. Without periodization you'll be "spinning your wheels" for years.
Coming across exactly which weight lifting exercises you should do for the best possible physique development results can be a problem.
If you don't use the proper weight lifting routine in the proper manner and use weight lifting exercises to maintain or improve your lean muscle you will lose more than one-half pound of muscle every year of your life after about age 25.
This has been proven in many studies.
Many people cannot perform Tricep Exercises due to a lot of pain in their elbow. However, when properly developed this muscle will not only give you great looking arms but will also help with all of your other upper body exercises.
The best Chest Exercises for the most part are the ones that we have all been doing. You do not need to get too fancy with them. The good ones have always worked for a reason.
Get the most out of your Bicep Exercises and you will stop everyone in their tracks. Nothing says strength and power like properly developed and big biceps.
There are only a few Trapezius Exercises that can really add that massive mound of muscle above your shoulders. Do you know which ones?
A lot of body builders do not do extra Shoulder Exercises in their routine because the shoulders get extra work during other upper body exercises. Should you continue to do them?
With most Calf Exercises should you concentrate on high or low reps? Also, what is the absolute best exercise to build big calves?
You need Back Strengthening Exercises in your routine but you also need to be very careful. Certain exercises can lead to long term problems.
One of the most over looked parts of most weight lifting routines are Rotator Cuff Exercises. However, there are many reasons why you should be doing them ever week.
Everyone wants Muscular Calves right? If you don’t have them yet then get going. It’s a lot easier and quicker to do than you might think.
Can Bodyweight Exercise routines give you the same results as using weights in a gym or at home? Most experts don’t think so but you be the judge.
Need some extra Exercise Motivation? There are many things that you can do that will help you stay motivated long term.
Are you using the right Weight Lifting Techniques for the goals you have set out. Using the wrong ones will mean that you will have a very tough time reaching your goals and they can lead to some serious injuries.
The Best Weight Lifting Routine Makes All The Difference
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