Weight Training Tips and Advice

  When you want to build more muscle mass through weight training, you need to perform the right exercises to give yourself a better chance of success. Free weight exercises that require multiple muscle groups to complete are the best for gaining strength and mass. If you do mostly isolation exercises, or use weight training machines rather than free weights, you will be cheating yourself. Now's the time to take advantage of the greatest weight training exercises.

  The squat is certainly one of the greatest weight training exercises. This exercise will primarily target the quadriceps muscles on the fronts of the upper thighs and hit the hamstrings and glutes hard too. The lower back and hips will get some work as well. To do them you stand in a squat rack and rest a heavy barbell on your traps and shoulder area, then squat down to a point where your upper thighs are parallel to the floor or lower. At this point you need to use the leg muscles to return to a standing position. Squats are best done with the feet placed about should width apart or a bit wider. Avoid bending your lower back when doing this exercise by keeping it arched. If you have lower back problems you may want to try squat alternatives such as Smith machine squats, hack squats, or leg presses.

  Another one of the greatest weight lifting exercises is the deadlift. It will target many of the same muscles that the squat does, with the focus primarily on the lower back muscles. To deadlift you squat down and grip a heavy barbell that's on the floor, then use the back and leg muscles to lift the weight until you are in a standing position. Again, you need to avoid bending the lower back by keeping it arched and using the legs to get the weight started upward. How much you can deadlift will depend on your grip strength, and you can use chalk or straps to enhance your grip.

  The bench press is definitely high up on the list of the greatest weight training exercises. It will primarily work your pecs, while also hitting the front shoulders and triceps. To do them properly you need to lie on a bench and pull the shoulder blades inward to pop the pecs out (this will better target the pecs when you bench). Unrack the weight and lower it in a controlled manner until it touches your chest, then lift it back up. To get optimal muscular development in the pecs you should do both flat and incline bench presses.

  Another exercise that should be part of your routine is the pull-up. Pull-ups will work the lats and other upper back muscles. They will also hit the biceps some. To do them you grip an overhead bar and pull your body up until your chin or upper pecs touch the bar. The best ways to do them is with a close, underhanded grip or with a wide, overhanded grip. While pull-ups are one of the greatest weight training exercises, you may opt for cable pulldowns if you aren't strong enough to do very many of them.

  Rows are also one of the greatest bodybuilding exercises that will primarily target the upper back with assistance from the biceps. There are various ways to perform rows with two of the best being bent barbell rows and t-bar rows. Bent rows are done by gripping a bar and bending forward, then pulling a weight to your abdomen area using the upper back muscles. You can do them with an overhanded or underhanded grip. T-bar rows are done by putting weights on one end of a barbell while bracing the other end, then using a piece of gripping equipment under the barbell to row it upward. You need to focus on arching your lower back rather than bending it when doing either of these exercises.

  Overhead presses are another of the greatest weight training exercises. To do them you basically lift a weight overhead using the muscles of the shoulders with help from the triceps. If you do them while seated you should have some back support. The best forms of overhead presses are military presses and dumbbell presses.

  Some other exercises that are among the best for smaller muscle groups are biceps curls, triceps extensions, and calf raises. No weight lifting routine is complete without doing them.

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   Genetics plays a big part in how muscular you can get. Some of us are naturally skinny, naturally muscular, or tend to hold on to extra body fat. If you have the tendency to hold more fat than you would like, you are likely endomorphic. Fret not, as you can still get into incredible shape through weight training.

  For most endomorphs, building muscle mass won't be a problem - getting rid of extra fat so you get more muscle definition will. Weight training routines for endomorphs should include the best fat burning exercises.

  Building muscle mass in a weight training routine for endomorphs will lead to more fat loss by itself. More muscle will lead to a higher resting metabolic rate so you'll burn more calories all of the time.

  Of course, there are certain things you can do while following endomorph weight training routines to help burn away more unwanted body fat. One is to perform higher reps on each set of each exercise in your weight training routine. Performing 15 reps on your sets will help make your weight training like more of an aerobic workout. You can also cut down on the amount of time you rest between sets. Going through your exercises quicker will increase the cardiovascular benefit of your training.

  Exercises that involve multiple muscle groups should be done in weight training routines for endomorphs. These exercises will take the most out of you and help you build more muscle size. The best exercises to do include squats, deadlifts, power cleans, bench presses, pull-ups or cable pulldowns, rows, and military presses.

  Cardiovascular exercise is another important part of a weight training workout routine for endomorphs. Cardio will help burn extra calories for more fat loss. Try to work yourself up to 4 or 5 cardio sessions per week that last 30 to 45 minutes. The best forms of cardio are jogging, biking, or exercising on an elliptical machine.

  You won't lose any fat from an endomorph weight training routine if you don't eat right. Get rid of all of the junk food and eat more low fat proteins and green vegetables (allow yourself a cheat meal every now and then). Cutting your carbohydrate intake can also lead to more fat loss. If you consume less calories than you burn, you will lose weight. Drinking lots of water will also help.

  If you do the right things, weight training routines for endomorphs can help you get muscular and defined. Train hard and eat right, and you are almost guaranteed success.

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  How much muscle you build from weight training depends a lot on what body type you have. There are 3 main body types - ectomorphic, endomorphic, and mesomorphic. Most of us are a combination of these body types. Ectomorphs are naturally skinny with long limbs and if you have these tendencies, you'll probably have a tougher time building muscle mass. However, weight training for ectomorphs can help you build size if you train the right way.

  Weight training for ectomorphs should be heavy. A lot of weight and lower reps are the key to building strength, which will lead to muscle growth. You should lift heavy and get plenty of rest between sets - stay away from borderline aerobic weight training workouts. The goal is to get stronger, so try to get up more weight on your lifts during every workout.

  Major compound exercises should make up the majority of ectomorph weight training routines. Exercises that involve many muscle groups such as squats, deadlifts, and bench presses should be your focal point. These are the exercises that will build real muscle. Save the isolation exercises for when you have built some muscle.

  One thing ectomorphs need to watch out for is overtraining. It can be easy for you to go overboard when you first start out. If you overdo it and don't give your muscles a chance to recover, you won't build as much muscle as you could. Train hard at the gym, but give yourself days off if you feel you need more time to recover.

  Diet is another big part of weight training for ectomorphs. To gain size and weight you need to eat a higher calorie diet. This doesn't mean that you can just eat a ton of junk food and expect to gain muscle. Eat healthy, but eat a lot, and often.

  If you're diligent, you can certainly succeed at weight training for ectomorphs. It may take time, but if you keep at it, you may just see the size gains you're after.

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