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Free Weights – Weapons of Mass Construction
Free Weights Tips
- When performing a weight training exercise using free weights the resistance must be controlled across the entire range of motion, this recruits extra muscles employed to stabilise the body.
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Free weights can be dangerous, so make an effort to perform exercises with correct technique. Many people use momentum (body swing) when lifting free weights, however this causes the targeted muscle to be conditioned only at certain points of the movement.
- A huge variety of exercises can be performed using free weights.
- When working out with free weights it is useful to train with a partner, who can provide spotting if required and comment on exercise technique.
Training
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Everyone who desires increased strength and muscle mass should be performing the BIG 5 exercises: Squats, Deadlift, Bench Press, Bent Over Row, Overhead Shoulder Press. These exercises all stimulate multiple muscle groups and when combined together will strengthen every muscle in the body.
- Whole Body Training: if a person plans 3 free weight workouts a week, then maximal gains in strength and muscle mass will come from performing 3 all over body workouts a week, a rest day must follow each workout (eg Train: Mon, Wed, Fri).
- If the person wishes to train more than 3 times a week then upper body / lower body routine (2x upper body, 2x lower body) or a split body part routine are advisable (Chest and Triceps, Legs, Back and Biceps, Shoulders and Trapezius).
- Don’t neglect lower body training. Many people don’t spend enough time and effort training the legs. This causes the body to become disproportionate. Also training the lower body with exercises such as squats and deadlifts stimulates total body growth. A former Mr Olympia champion bodybuilder was questioned ‘how do you build big arms’ he replied ‘Squat’.
- If an individual requires muscle strength then 1-6 reps are optimal, muscle size 6-12, muscular endurance 12-20.
Tips provided by Tom Gee British Under 23 Powerlifting Champion
Useful Websites
http://www.exrx.net/ http://www.deepsquatter.com/
http://www.bodybuilding.com/ http://www.uksca.org.uk/
http://www.strengthcats.com/ http://www.menshealth.co.uk/
http://www.mensfitness.com/
