Weight Training

 

An average corporate gym has over 100 pieces of weight training equipment.  Why are some machines and equipment more popular than others?  Is it because they help you achieve better results? 

 

Best

Dead Lift

• Great exercise for all weight trainers with surprisingly low injury potential

• Works a large percentage of the body's muscle mass

Power Cleans

• Throw in the jerk or push press to make the most full body exercise out there

•  Builds explosive power as well as uses a lot of muscle mass

 

Rest...

Inner -Outer Thigh (leg abduction /adduction)

• The most popular machines at your local gym are popular for the wrong reason

 

MOST OVERRATED

Weight Machine Exercises

• Weight machines are anything but natural movements

• Working a muscle in only one plane of motion can rob stabilizer muscles of work

• Machines are not designed for an individual but rather for the entire population!

Back Squats

• Squats are one of the best exercises if performed properly but their risks outweigh their rewards

• Injury potential is highest of any exercise

   

• Other machines, combinations of other exercises such as leg press and lunges can pretty much takes the back squat's place and have less potential for injury

MOST UNDERRATED

Glute-Ham Raise

• Most likely 99.9% of gym members and even 90% of trainers and have never seen this exercise or machine

• The Glute-ham chair is a big ugly machine that 99% of the gyms in this nation lack

• You will find it in some weight rooms with athletes

• Works the calves, hamstrings, glutes, and lower back

Front Squats

• Less injury potential than back squats

More Weight Weight Training tips

 

Weight Training: Is It For Everyone
By Anthony Summer

One of the most common questions which people often ask me is: "I am in my late 50, I would like to start weight training, is it okay?". Well, the answer is Yes. It is a wrong notion amongst people that weight training can only be done by people who are young and strong. This is in fact a myth as weight training can be done by young people as well as seniors over the age of 65 years or more, both male and female inclusive.

So what does weight training consist of? Weight training usually involves the lifting of weights and then gradually increasing the amounts of weights in the later stages. There are a variety of weight training exercises and it is best to ask a gym instructor who will assess your individual's needs and objectives. He or she will then give you a specific set of weight training exercises. If you feel uncomfortable doing any of the exercises, then you should immediately tell the gym instructor and request modification to your exercises.

There are many benefits of Weight training for example, building strength and muscle, weight loss, fat loss and so on. You should start with light weight training and then gradually increase the intensity of your weight training after a few weeks. If weight training is performed often, it will provide a lot of functional benefits to your body and improve your overall health.

Weight training differs from bodybuilding and power lifting as these are regarded as sports instead of exercises. It is also regarded as a part of resistance training. It requires the over training of muscles so that they become more resistant and also become stronger. Weight training requires doing a set of weights and repeating the same for a certain period of time.

In the beginning, you may start with a set of five repetitions. This will build up your strength and endurance. You can gradually move to six to twelve repetitions which will then add up to your overall body strength and endurance and also increase your muscle size. Then comes a set of thirteen to twenty repetitions which will again increase your body strength and endurance further. Aerobic exercise includes a repetition set of more than twenty.

It is necessary to take a break between the repetitions in weight training so as not to burn out the body in the beginning. The weights for each exercise in weight training should be chosen before doing the exercise and the number of sets should also be properly decided. Gradually you can increase the weights and the number of set repetitions.

It is desired to do weight training within the body's permissible limits as excessive weight training can rove to be risky especially for first timers. Hence, we see that weight training can be an effective form of strength training as one can choose their own weights and also choose the number of set repetitions to be done everyday.

Like any other form of exercises, you need to be focus, committed and take consistent action in order to achieve your desired objectives.

About the Author

Anthony Smith is The "Fat Loss Expert".

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