Weight Lifting Workouts

Workouts in modern day have become very important with irregular food habits and erratic lifestyle. The workouts are a kind of a cycle, which is like beginning with lifting a little less and then building up the strength. After gaining strength some weight should be taken off and last max lift is to be lifted up. This cycle can be carried on a schedule that might be 3 month circuit or which ever way one feels comfortable.

The lifts should be performed in a 2-3 positive and a 2-3 second negative. This might appear to be slow but it helps to build muscle at a quicker pace. Stretching is really important when one is going through this routine. Duration of rest should not be more than 3 minutes, unless some one is doing 20 reps. One hour is the maximum time suggested for the workouts, along with a proper follow up of rest and diet. Due to very less time people often ignore these workouts. There are even remedies for that. For this, four basic exercises have been suggested, which is quick and effective. Barbell bench press, Barbell bent rows, Barbell back squats and Leg presses. Beginning with the Bench press, Squat and Rowing, we finish up with the Leg Press. In this process, the legs are worked out while the upper torso is at partial rest and then the lower part is at rest when the upper body exercises. 5-6 reps in the “feet off the floor, Supine barbell bench press can be the beginner exercise carrying on with about one-half of usual exercise poundage, one should move over to 5-6 reps in the barbell back squat. These should no intervals in between. Squatting should be done at an extent only as far the knee and lower back integrity and flexibility permits. Then the barbell bent over rows, 5-6 reps after this without taking any pause 5-6 45 degree leg presses on a machine should be carried out. This comes under the first series. The total body blast which works out the entire body including glutes, hips, thighs, back, shoulders and arms are really effective if done properly.

These exercises are basically done on a superset format which also saves time and then it goes for tempo changes which add intensity. Barbell squats, split squats, step ups with band, bent knee deadlift, hamstring rolls, hip extension on the ball, ball push ups, chest fly, bent over barbell rows, one armed row, Arnold press, barbell biceps curl, skull crushers and so on are the weightlifting workouts that is of great value. 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up then finally 4 curls agai9n starting at the top and coming down should be practiced with a medium barbell. Arnold press is the exercise there weights are held in front of chest, elbows bent, and then one has to straighten the elbows and lift. Hence there is a strict regime that one should follow, otherwise the weight lifting workouts might jus end up in a disaster.