Posts Tagged ‘Weight Lifting Exercises’
Exercise order for your weight training routine is flexible, but there are some suggested guidelines to follow that can help you achieve better results. Your goals and other factors may influence the recommended sequence of exercises. Your daily workouts, however, should always start with a warm up.
General and Specific Warm Up
Start with 10-15 minutes of cardio activity to increase your heart rate and warm your muscles. Then perform a general, full body stretching routine. You may prefer to stretch a bit before the cardio, particularly if you feel tight or have muscle soreness, but do most of your stretching after cardio.
Just before each weight lifting exercise, do more specific warm up activities through a full range of motion in preparation for more intense work. Stretch the major muscles involved and perform light repetitions before you increase your weight load.
Exercise Order
As a general protocol, perform weight lifting exercises in the following order:
1. Free weight-bearing, whole body exercises that require the greatest coordination of multiple joint actions (e.g., Olympic lifts).
2. Free weight-bearing exercises that place stress on the whole body (e.g., squats).
3. Exercises that involve larger muscles (e.g., bench press).
4. Exercises that involve smaller muscles and single joint actions (e.g., wrist curls, machines that target specific muscles).
You may have some particular preferences in your order of exercises. For example:
*You may prefer to alternate leg, arm, and core exercises to allow one muscle group to recover while you work another muscle group regardless of muscle size or number of joints actions involved.
*If you are performing Olympic lifts, you would typically perform those lifts that require the most coordination first (e.g., power clean, snatch). However, if your goal is to improve your pull from the floor, you may perform targeted exercises for the pull phase first.
*Your goals may prompt what appears to be a departure from the recommended exercise order, but the order may truly be aligned with your purpose for training with weights.
For example, if your goal is to improve muscular endurance to speed up your “kick” at the end of a distance run, you may want to perform certain explosive or whole body exercises when you are tired in order to match the demands of a race. However, you would not likely be lifting heavy weights, so there is little chance of an injury. In any case, use good judgment–safety is always a priority!
Cool Down
After a vigorous workout, it is advisable to cool down by taking a few moments to stretch major muscle groups. You can also stretch later in the day and in the morning to help facilitate recovery.
Follow these guidelines for exercise order, but allow yourself latitude in light of your training goals, preferences, and safety considerations.
By: Denise K. Wood, Ed.D.
About the Author:
General and Specific Warm Up
Start with 10-15 minutes of cardio activity to increase your heart rate and warm your muscles. Then perform a general, full body stretching routine. You may prefer to stretch a bit before the cardio, particularly if you feel tight or have muscle soreness, but do most of your stretching after cardio.
Just before each weight lifting exercise, do more specific warm up activities through a full range of motion in preparation for more intense work. Stretch the major muscles involved and perform light repetitions before you increase your weight load.
Exercise Order
As a general protocol, perform weight lifting exercises in the following order:
1. Free weight-bearing, whole body exercises that require the greatest coordination of multiple joint actions (e.g., Olympic lifts).
2. Free weight-bearing exercises that place stress on the whole body (e.g., squats).
3. Exercises that involve larger muscles (e.g., bench press).
4. Exercises that involve smaller muscles and single joint actions (e.g., wrist curls, machines that target specific muscles).
You may have some particular preferences in your order of exercises. For example:
*You may prefer to alternate leg, arm, and core exercises to allow one muscle group to recover while you work another muscle group regardless of muscle size or number of joints actions involved.
*If you are performing Olympic lifts, you would typically perform those lifts that require the most coordination first (e.g., power clean, snatch). However, if your goal is to improve your pull from the floor, you may perform targeted exercises for the pull phase first.
*Your goals may prompt what appears to be a departure from the recommended exercise order, but the order may truly be aligned with your purpose for training with weights.
For example, if your goal is to improve muscular endurance to speed up your “kick” at the end of a distance run, you may want to perform certain explosive or whole body exercises when you are tired in order to match the demands of a race. However, you would not likely be lifting heavy weights, so there is little chance of an injury. In any case, use good judgment–safety is always a priority!
Cool Down
After a vigorous workout, it is advisable to cool down by taking a few moments to stretch major muscle groups. You can also stretch later in the day and in the morning to help facilitate recovery.
Follow these guidelines for exercise order, but allow yourself latitude in light of your training goals, preferences, and safety considerations.
By: Denise K. Wood, Ed.D.
About the Author:
Dr. Denise K. Wood is an educator and sport and fitness training consultant from Knoxville, TN and creator of www.womens-weight-training-programs.com She has trained a wide range of clients from beginners to Olympians. Dr. Wood is a former national track and field champion with years of international experience. She has been recognized as an outstanding professor in exercise science and research/statistics.
Everyone wants a healthy, good-looking body. And the truth is, you’ll have to work hard in order to achieve this.
That starts with using the proper equipment, having a good diet, and a healthy way of living.
To get the most muscle growth possible, you want to use the best muscle building exercises in the gym. If you want to build muscle, you’re going to have to lift heavy weight using effective weight lifting exercises.
There’s no getting around this. If you want to build muscle, you will need to apply the appropriate amount of resistance to your muscle.
You’ll need to use simple compound movements. Compound movements are weight training exercises that use more than one muscle group to complete a lift. Free weights are dumbbells and barbells.
By using these effective muscle building exercises, free weights and compound movements, you force your body to work harder.
By forcing your body to work harder, you add more stress to the targeted and supporting muscles.
Remember to use proper form when lifting weight, especially heavy weight. Lifting heavy weight for the sake of lifting heavy will result in poor form, which will lead to injuries. You don’t want injuries.
If you’re a beginner, it’s best if you use a combination of free weights, machines and body weight exercises. In order to lift heavy, you need to establish the correct form and balance.
This takes time, practice and patience. Once you’ve established the correct form and balance, try adding more weight lifting exercises, especially free weight exercises.
If you’re having trouble or not sure about certain weight lifting exercises, always ask for advice. Never attempt an exercise you’re not sure about. Ask a gym employee for advice.
If you can’t find a gym employee, ask one of the regulars. The regulars are usually more than happy to provide some guidance and help when it comes to muscle building exercise.
Before going into a heavy weight lifting workout, make sure you’re properly warmed up. Never attempt to lift heavy weights when you’re cold. Lifting heavy weight when you are cold will result in injuries.
Always remember to include a warm up (5 to 10 minutes) using an aerobic activity, followed by 5 to 10 minutes of stretching in your weight lifting exercise routine.
Here is a series of muscle building exercises that you could use for the chest area:
Flat Bench press Flat bench press with dumbbells Flat bench dumbbell flyes Incline bench press Incline dumbbell press Parallel bar dips Decline dumbbell bench press Incline dumbbell flyes
Muscle building exercises for back:
Bent over rowing Wide grip chins Lat machine pull downs Low cable pulley rows One arm dumbbell rows Dead lifts Shrugs Good mornings Hyperextensions T bar rowing
Exercises for hamstrings:
Lying leg curls Stiff legged dead lifts
Exercises for shoulders:
Press behind the neck Seated dumbbell press Side lateral raises
Muscle building exercises for calves:
Standing calf raises Seated calf raises Leg press calf extensions Standing one legged calf raises
Exercises for biceps:
Standing barbell curls Seated alternate dumbbell curls Incline dumbbell curl Standing dumbbell curls
Exercises for quadriceps:
Squats Leg press Leg extensions Hack squats
Muscle building exercises for triceps:
Close grip bench press Lying triceps extensions Standing cable press downs Seated over head barbell extensions Triceps bench dips Overhead rope extensions
Exercises for abs: Crunches Knee ups Hanging leg raise Incline knee raises Incline sit-ups Roman chair sit ups
That was a list of the best muscle building exercises you should use in the gym. Always remember to use proper form on each exercise.
If you have any questions on how to perform one of these muscle building exercises, ask advice from someone who is experimented in s and than try to experiment through trial them. You don’t want to use trial and error, since you could harm yourself.
By: Shawn Lebrun
About the Author:
That starts with using the proper equipment, having a good diet, and a healthy way of living.
To get the most muscle growth possible, you want to use the best muscle building exercises in the gym. If you want to build muscle, you’re going to have to lift heavy weight using effective weight lifting exercises.
There’s no getting around this. If you want to build muscle, you will need to apply the appropriate amount of resistance to your muscle.
You’ll need to use simple compound movements. Compound movements are weight training exercises that use more than one muscle group to complete a lift. Free weights are dumbbells and barbells.
By using these effective muscle building exercises, free weights and compound movements, you force your body to work harder.
By forcing your body to work harder, you add more stress to the targeted and supporting muscles.
Remember to use proper form when lifting weight, especially heavy weight. Lifting heavy weight for the sake of lifting heavy will result in poor form, which will lead to injuries. You don’t want injuries.
If you’re a beginner, it’s best if you use a combination of free weights, machines and body weight exercises. In order to lift heavy, you need to establish the correct form and balance.
This takes time, practice and patience. Once you’ve established the correct form and balance, try adding more weight lifting exercises, especially free weight exercises.
If you’re having trouble or not sure about certain weight lifting exercises, always ask for advice. Never attempt an exercise you’re not sure about. Ask a gym employee for advice.
If you can’t find a gym employee, ask one of the regulars. The regulars are usually more than happy to provide some guidance and help when it comes to muscle building exercise.
Before going into a heavy weight lifting workout, make sure you’re properly warmed up. Never attempt to lift heavy weights when you’re cold. Lifting heavy weight when you are cold will result in injuries.
Always remember to include a warm up (5 to 10 minutes) using an aerobic activity, followed by 5 to 10 minutes of stretching in your weight lifting exercise routine.
Here is a series of muscle building exercises that you could use for the chest area:
Flat Bench press Flat bench press with dumbbells Flat bench dumbbell flyes Incline bench press Incline dumbbell press Parallel bar dips Decline dumbbell bench press Incline dumbbell flyes
Muscle building exercises for back:
Bent over rowing Wide grip chins Lat machine pull downs Low cable pulley rows One arm dumbbell rows Dead lifts Shrugs Good mornings Hyperextensions T bar rowing
Exercises for hamstrings:
Lying leg curls Stiff legged dead lifts
Exercises for shoulders:
Press behind the neck Seated dumbbell press Side lateral raises
Muscle building exercises for calves:
Standing calf raises Seated calf raises Leg press calf extensions Standing one legged calf raises
Exercises for biceps:
Standing barbell curls Seated alternate dumbbell curls Incline dumbbell curl Standing dumbbell curls
Exercises for quadriceps:
Squats Leg press Leg extensions Hack squats
Muscle building exercises for triceps:
Close grip bench press Lying triceps extensions Standing cable press downs Seated over head barbell extensions Triceps bench dips Overhead rope extensions
Exercises for abs: Crunches Knee ups Hanging leg raise Incline knee raises Incline sit-ups Roman chair sit ups
That was a list of the best muscle building exercises you should use in the gym. Always remember to use proper form on each exercise.
If you have any questions on how to perform one of these muscle building exercises, ask advice from someone who is experimented in s and than try to experiment through trial them. You don’t want to use trial and error, since you could harm yourself.
By: Shawn Lebrun
About the Author:
Shawn Lebrun is a fitness trainer and bodybuilder. His “Simple Steps To Get Huge And Shredded” program shows you the best muscle building exercises, reps, and sets to build the most muscle possible. Simple Steps To Get Huge And Shredded”
