The muscle groups

Bodybuilders group muscles together and work on certain muscle groups at one time, by working one set of muscles two or three times this will ensure that they are trained thoroughly per session. Experts in training recommend this as the most effective way to build muscle mass, you should however give all muscle groups a workout during your routine regardless of if you want to enhance just a specific area of your body.

By exercising all muscle groups you will lessen the chance of injury and keep your overall body toned and in proportion. The major muscles groups include the legs which comprises of quads, hamstrings, calves and glutes. The chest, shoulders and back which consists of traps, lats and erectors and the abdominals which consist of the biceps and triceps.

Building up a routine

Your routine will consist of exercises aimed at these specific muscle groups and the first exercise you do for any muscle group should be a compound movement, this is a multi joint movement as opposed to an isolation movement which is the movement of two or more joints working with a greater number of assisting joints.

Some of the exercises which you incorporate into your routine can be achieved in different ways, for example you can perform a bench press with a barbell or get the same effect using a machine.

You will also find that certain exercises which are similar can affect different muscles in different ways, a good example of this is the bench press, this is a great way of exercising most of the upper chest but when you perform an incline press which is basically the same but done on a incline, the upper Pecs are worked more. This is why when you are putting together your routine you will want to aim to put exercises that affect the same muscle but in different ways into your routine.

The weights used in your routine

Using the correct form is absolutely essential in your routine, you must use the weight correctly to gain maximum benefit from your routine, it is far better to use less weight and keep correct form than go for the heavier and not be able to fully complete the exercise in the correct form.

The beginner should always start off with lighter weights until they get into the routine and know the correct form off by heart, only then should they think of adding extra weight into the routine.

You should always start off your routine with around 10 to 15 minutes aerobic exercise then use your first set as a warm up with a lower weight. Weight should be added gradually, if you find the set easy then add more weight until you have reached a weight that is comfortable.

Try to aim for doing around 12 reps with the weight, you will know when you have reached the maximum weight because you will almost be at the point of muscle failure, this means when you cannot lift again in the proper form at the 12 reps. Stick with this weight until you are finding it easy to reach 12 reps again, then as before gradually add weight until its difficult to reach 12 reps.

This type of training is generally termed overload as you are continually pushing your muscles to work harder at higher weights, always keep a written account of the weight you are lifting along with how many sets and reps you do.

Weight training is a particular form of exercise involving the lifting of weights in a set routine or programme; it is a form of exercise that is used for building bigger muscles and strength. When performed correctly on a daily basis its benefits are numerous including better overall health and a sense of well being, weight training is also the form of exercise used by professional bodybuilders for competition.

It is a form of exercise which both men and women can take part in either to train and build up for completion in body building or just as a way to get fitter, healthier and to develop a better defined body and overall posture.

The basic principle

A weight lifting routine is divided into parts; these are the amount of weight that is lifted, the number of sets performed for each body part and the number of reps in the set. A rep is the act of lifting and lowering a weight once, in the correct form, the set consists of a number of reps of the same exercise been done continually without a break.

• Sets of 1 to 5 reps will develop strength while having minimal effect on the size of muscles.
• Sets of 6 to 12 reps will help with strength, muscle size and endurance.
• Sets of 13 to 20 reps will develop endurance and give some muscle increase.
• Sets of 20 or more reps are considered to have an aerobic affect.

The average person will do around one to six sets per exercise with one to three exercises for each muscle group.

What is progressive overload?

This is a method of weight training where the muscles are over loaded; the person will try to lift as heavier a weight as they are physically possible of doing. The person will then increase this level as they gain strength and endurance, this however is not wise practice for the beginner to weight lifting and great care should be taken when deciding on your maximum weight as injury can occur.

Weight training is a safe and effective form of training when performed correctly but thought should be given to the kind of exercises you are going to add to your routine and the total amount of weight you can safely lift.

Intensity, volume and frequency

These are three important principles of a weight training routine, the intensity means the amount of force which is required to lift the weight outright, volume relates to how many sets, reps and exercises you do during the workout and frequency refers to how many sessions of your routine you do per week. However trying to push too much intensity, frequency and volume into your routine too quickly can lead to over training and injury.

We all know that to be a success in weight training we have to follow a set routine using various equipment with which to give resistance to our muscles, our muscles in turn then grow larger and become more pronounced with the more weight and time spent with the routine.

There is a vast amount of equipment available both in the gym and for purchase to use in the home, this equipment ranges from the weight lifting machine types to what is know as free weights which are barbells, dumbbells e.t.c. listed below is a range of the equipment weight lifters can use for their routine.

Barbell – the barbell is used in weight lifting, weight training and strength training, it consists of a steel bar which is usually around 2 meters and uses cast iron discs which are slipped onto either ends and secured. Varying weights can be added to the bar as the weight trainer progresses.

Bench – weight training benches can vary and include the fixed horizontal, fixed incline, fixed in foldable position, one adjustable portion, two adjustable portions or a combination. Many of the also include racks for resting the dumbbell on and they come in different qualities and prices.

Bowflex machine – this machine is the equivalent to a complete gym in one compact package, the 2006 model is called the Bowflex revolution and several different kind of exercise aimed at a variety of muscle groups can be worked on using just the one machine.

The bull worker – this is a machine that works muscles in the upper back, shoulders and chest, it is a relatively cheap piece of equipment to use at home which can have great results when combined with other equipment for different areas of muscles.

The cable machine or pulley – a variety of exercises can be performed using the cable pull; the person pulls the end of the cable which is connected to weights which can be adjusted to match the persons need. A home type of this is via a cable which will rely on tension being used instead of weights.

Dumbbell – this piece of equipment is known as a free weight and they come in pairs, the dumbbell is lifted with one hand and so many reps and sets are done for any particular exercise with them. Some versions come as just one particular weight while others are very similar to the barbell and weights can be added onto the bar as progression is made.

The leg press – this machine can be used to determine the persons overall lower body strength, the person will usually lie flat on their back on the bench and place their feet on a metal plate which is attached to what is like a dumbbell bar with weights on either end. They will then extend their legs as far as they can upwards pushing the bar and weights up a slight incline.

Weighted clothing – items of this type are generally ankle weights, thigh weights, hip drags, dip belts, weighted vests or upper arm weights, they all obviously include the addition of weights and this leaves the hands free, these can be used when walking, jogging and running to give the muscles extra resistance.