Weight Lifting Program - Weightlifting

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What areas should be included in a weight lifting program?

There are a number of areas of the body that will need to be worked in order to get the best all round results. Some weight lifters make the mistake of focusing purely on one area, such as the arms, and are left with a disproportionate appearance – skinny legs for example. Read on for some simple advice on basic exercises to cover all the important muscle groups. To get the correct techniques for the exercises we recommend, read advice in books or on the Internet, or consult with a trainer.

Basic Weightlifting Exercises

Firstly, developing a strong chest is one of the most basic steps in weight lifting. Folklore heroes are always shown to have powerful chests, and you can achieve quick results with a combination of three exercises: incline dumbbell presses, incline dumbbell flyes and flat dumbbell presses. When you do these exercises, focus on squeezing your chest and controlling the movements.

Together with your powerful chest, the perfect Adonis requires beautifully formed abs. A six-pack rarely forms naturally, and you will need to work hard to develop the washboard stomach you desire. The essential exercises include the crunch and the reverse crunch. No amount of machine work will produce results more quickly than perfecting your crunch technique. It is important that crunches are done very slowly, concentrating on isolating the abdominal muscles rather than using momentum.

The back is often overlooked, but a strong back is necessary to balance your body and keep good posture once the muscles start to develop on your chest and stomach. A simple combination of bent-over barbell rows, one-arm dumbbell rows and pull-ups can achieve results.

Working your shoulders can be one of the most challenging areas. This is because the shoulder has three distinct parts – the anterior, medial and posterior. You need to combine exercises that work each of these areas by including seated rows, lateral dumbbell raises and overhead dumbbell presses. Maintain excellent body positioning to avoid injuring this vulnerable area.

One of the most gratifying areas to develop is your arms – biceps and triceps. Don’t make the mistake of training the biceps more than the triceps – both are equally important. There are a number of exercises which focus on arms, and you should develop a routine which has a combination of incline dumbbell curls, standing barbell curls, single-arm seated overhead triceps extensions, lying overhead triceps extensions and flat bench triceps dips.

Puny legs supporting a muscular body are very unattractive, but legs tend to respond very quickly and grow. Powerful thighs and calves look superb, and will help give you balanced proportions. Using exercises such as step-ups, free-weight squats and stiff-legged deadlifts will do the trick in no time!

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