Weight Lifting

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

Barbell Bent Over Row
The barbell bent over row is a pure mass builder for the back. This exercise is a must if you want a strong, powerful back with slabs of beef on it.

This exercise can be performed on a bench or on the floor. If you do them on the floor, try standing on a small platform or on 45 pound plates. There are two ways to do this exercise, you can do them with an overhand or underhand grip. Each does the job just fine and the preference is totally up to you.

The Bench Press
The bench press is a compound movement for the chest. It is a mass builder and pure strength builder that can produce tremendous results in a short period of time. The bench press is a great chest builder but also, a tremendous shoulders and triceps builder as secondary muscles.

Seated Front Barbell Press
The front shoulder press is a pure and simple mass builder for the shoulders. This exercise has been one of my staple exercises since I started weight training and I simply love doing them. Personally, this exercise feels more natural than the press behind the neck and I feel I can generate more power because my lower body feels much more stable.

Dead Lift
The dead lift is a pure power movement and one of the best muscle building exercises there is. Often called "The king of exercises", the dead lift uses all back muscles including the butt, hamstrings, and calves.

This exercise is a must if you want to build power and muscle size

Close Grip Bench Press
If you want big, muscular triceps, you're going to have to add close grip bench press' to your regiment. This exercise is a pure triceps mass builder and will help add slabs of beef to the lower part of your arms.

This movement is considered a compound movement using triceps as the primary mover while the front shoulders and chest act as secondary muscle groups.

To get the most from this exercise, keep your feet firmly planted on the ground, dig your shoulder blades into the back of the bench, puff you chest out, and keep your head and butt on the bench. Remember, don't bounce the weight off your chest


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