weighttrainingguide

Weight Training Guide

Download my ebook to your phone and use the professionally designed weight training and cardio programs to create a great physique or figure! 👇

Loading...
Exercise: Behind-the-back cable wrist curl Type: Isolation pull Target muscles: Wrist Flexors Synergists: None Detailed instructions and videos on my website (weighttraining.guide) Notes Do not simply hold the bar in your palms and flex and extend your wrists. Begin by holding the bar in your fingers, and perform this exercise in 4 steps: 1. Clench your fists so the bar is lifted into your palms 2. Flex your wrists 3. Extend your wrists 4. Unclench your fists so the bar drops back down into your fingers With this method you will combine clenching your fists with flexing your wrists, which will both improve grip strength and build mass in your forearms. Keep your body and arms straight; only your wrists shoulder move. Keep your back close to the pulley. You can use the behind-the-back cable wrist curl to build mass in your forearms. However, as with all wrist-curling exercises, you should avoid using very heavy weights, which can hurt your wrists. Your wrists are not designed to curl very heavy weights. Effective forearm-building exercises that are safer on your wrists include the farmer’s walk, dead hang, and barbell reverse curl. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #wristcurls #forearms #wristflexors #forearmworkout #forearmexercises #armexercise #armsday #armworkouts #armmuscles #crossfit
Exercise: Superman push-up Type: Compound push Target muscles: Latissimus Dorsi, Lower Pectoralis Major, and Rectus Abdominis Synergists: Teres Major, Posterior Deltoid, and Triceps Brachii (long head only) Important stabilizers: Internal and External Obliques, Rectus Femoris, and Iliopsoas Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your core tight and your body straight. Do not allow your hips to rise or sag. The superman push-up is an advanced bodyweight exercise that’s great for strengthening your core. If you can’t prevent your lower back from sagging, it means that your rectus abdominis is not strong enough to keep your core tight. Stop using the superman push-up and strengthen your rectus abdominis until you can keep your core tight. Of the three target muscles, the latissimus dorsi and lower pectoralis major are exercised dynamically, while the rectus abdominis is exercised isometrically. Download my ebook to your phone and use the professionally designed training programs at the gym. 😀 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #pushup #pushups #superman #bodyweightworkout #calisthenics #pecs #lats #pectorals #latissimusdorsi #supermanpushups
Exercise: Smith machine standing overhead press Type: Compound push Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Upper Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior, and Triceps Brachii Dynamic stabilizers: Triceps Brachii (long head) and Biceps Brachii (not highlighted in illustration) Detailed instructions and videos on my website (weighttraining.guide) Notes If you use the safety pins, the Smith machine standing ovethead press is generally safer than its barbell variation, which makes it more suitable for when you want to go heavy. Otherwise, I’d recommend you use the barbell. Keep your body still and your head facing forward. Keep your elbows a little forward and not directly out to the sides. This promotes shoulder health. To help you drive the bar upward, keep your wrists straight and directly above your elbows. Tip: At the top of the movement, you can shrug your shoulders to raise the bar a little higher. This is of course optional and will get your upper trapezius and levator scapulae involved as synergists, allowing you to get more out of the exercise. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #deltoid #delts #deltoideus #shoulderpress #overheadpress #militarypress #shoulderworkout #shoulderday
Exercise: Barbell front squat Type: Compound push Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, and Soleus Dynamic stabilizers: Hamstrings and Gastrocnemius Detailed instructions and videos on my website (weighttraining.guide) Notes The barbell squat and barbell front squat work the same target and synergistic muscles. However, the barbell front squat recruits more stabilizers, including various back muscles, your shoulders, and your chest. What’s more, although the stabilizers of both exercises include your abs and lower back, the barbell squat puts more emphasis on your lower back. The barbell front squat is more advanced than the barbell squat; however, it is not as effective at building mass because it doesn’t permit as much weight to be lifted. Keep your back straight, torso upright, head facing forward, and feet flat. Keep your knees and feet pointing in the same direction. If you don't have the flexibility to place your fingers under the barbell (as in the image), you can cross your arms and place your hands on top of the barbell. Start light and add weight gradually, allowing your legs and lower back time to adapt. If lifting heavy, have a spotter ready, or use a squat/power rack. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #squat #squats #barbellsquat #frontsquat #quads #legworkout #quadriceps #glutes #gluteusmaximus #crossfit #barbellsquats
Exercise: Bent-knee oblique v-up Type: Isolation pull Target muscles: Internal and External Obliques Synergists: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, and Sartorius Detailed instructions and videos on my website (weighttraining.guide) Notes This is an intermediate exercise for the core that mainly strengthens the flexion and rotation movement patterns of the spine, but also incorporates some hip flexion and abduction. You must raise your torso and legs off the floor, twist your torso, and touch your elbow to your knee, before reversing the movement and returning to the starting position. See the video on my website. Keep the movement slow and under control. Do not pull on your head. Keep your neck neutral. Keep your legs off the floor. To make the exercise more difficult, extend your legs. This exercise can be difficult for beginners, who should start with more basic core exercises, such as the twisting crunch. The bent-knee oblique v-up is also known as the side sit-up, oblique sit-up, and side jackknife (although these names can also sometimes be used for other, similar exercises). Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #abs #sixpackabs #6packabs #coretraining #situps #6pack #sixpack
Exercise: Dumbbell w-press Type: Isolation push Target muscle: Anterior deltoid Synergists: Lateral deltoid, upper pectoralis major, supraspinatus, middle and lower trapezius, and serratus anterior Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your elbows locked in a 'W' position throughout the movement. Your elbows must neither flex nor extend. The dumbbell w-press is quite a rare exercise but very effective at overloading your anterior and lateral deltoids. Because the elbows are kept locked, there is no involvement of the triceps brachii. If experienced and struggling to get more growth in your shoulders, you can use this exercise to pre-exhaust your shoulders before hitting them with major compound shoulder exercises, such as the barbell overhead press. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #crossfit #weightlossdiary #weightlosstransformation #loseweight #delts #deltoids #shoulders #shoulderexercises
Exercise: EZ bar reverse preacher curl Type: Isolation pull Target muscle: Brachioradialis Synergists: Brachialis and Biceps Brachii Detailed instructions and videos on my website (weighttraining.guide) Notes This is a brilliant exercise for building both your forearms and upper arms. Keep your elbows in and the backs of your upper arms (from armpits to elbows) flat on the padded surface. Your brachioradialis is the target muscle because when you pronate your wrist and position your elbow in front of your body, your biceps brachii is forced into a state of mechanical disadvantage and your brachioradialis is put into a state of mechanical advantage. The brachioradialis can therefore make the biggest contribution to the curl. As with all types of preacher curl, the long (outer) head of the biceps brachii is activated more than the short (inner) head because the long head is more stretched in this position and can therefore make more of a contribution. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #biceps #bicep #brachioradialis #brachialis #preachercurls #reversecurl #ezbar #bicepcurls #armmuscles #armexercise #trainingtips #forearms
Exercise: Rope lat pulldown Type: Compound pull Target muscle: Latissimus Dorsi Synergists: Teres Major, Middle and Lower Trapezius, Rhomboids, Levator Scapulae, Posterior Deltoid, Lower Pectoralis Major, Pectoralis Minor, Brachialis, and Brachioradialis Dynamic stabilizers: Biceps Brachii and Triceps Brachii (Long Head) Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your core tight and your body still. Do not lean backward. Pull the rope down vertically. Pull the rope with your elbows, not with your biceps. If the rope is too long, kneel or sit on the floor. The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength. Few people use the rope attachment for lat pulldowns. It’s good to use different attachments sometimes because different fibers are activated, which keeps your muscles challenged. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #latpulldown #pulldowns #backexercises #latissimus #lats #latspread #vtaper #backworkouts #armworkouts #backmuscles
Exercise: Bodyweight squat (aka air squat) Type: Compound push Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius) Synergists: Gluteus Maximus, Adductor Magnus, and Soleus Dynamic stabilizers: Hamstrings and Gastrocnemius Detailed instructions and videos on my website (weighttraining.guide) Notes Descend at least until your thighs are parallel with the floor. Keep your knees and feet pointing in the same direction, and your feet flat. Keep your back straight, head up, and torso upright. Make the exercise more difficult by pulsing at the bottom of the squat. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #squat #squats #quadriceps #quads #glutes #gluteus #gluteusmaximus #crossfit #calisthenics
Exercise: Barbell preacher curl Type: Isolation pull Target muscle: Brachialis Synergists: Biceps Brachii (especially the long or outer head) and Brachioradialis Detailed instructions and videos on my website (weighttraining.guide) Notes Adjust the seat to ensure that your upper arms, from armpits to elbows, lie flat on the padded surface of the preacher bench. Keep your elbows in line with your shoulders. Keep your body still. Only your forearms should move. Since the short (inner) head of your biceps brachii enters into active insufficiency (i.e. develops slack) at the top of the curl, the long (outer) head of your biceps brachii is activated more than is the short head. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #bicep #biceps #bicepsbrachii #barbellcurls #preachercurls #bicepcurls #armexercise #barbell #armmuscles #armsday #armcurls #brachialis
Exercise: Prone incline wide-grip upright row Type: Compound pull Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers (not highlighted in illustration): Upper Trapezius, Levator Scapulae Detailed instructions and videos on my website (weighttraining.guide) Notes Lie prone (on your front) on a bench inclined at 45 or more degrees. For shoulder safety, use a shoulder-width grip and do not pull the bar higher than your lower chest. Although the upper trapezius and levator scapulae only act as stabilizers, they are significantly activated when heavy weights are used. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #shoulderworkout #deltoid #delts #shouldermuscles
Exercise: Decline EZ bar skull crusher Type: Isolation push Target muscle: Triceps brachii Synergists: None Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your upper arms tilted backwards a little (note: this is not illustrated in the image, where the upper arms are kept vertical). This will ensure that tension is kept on the triceps brachii throughout the range of motion. Keep your elbows tucked into your body. This is important for isolating the triceps brachii and avoiding the involvement of your pectoralis major and anterior deltoid. Compared with using a barbell, using an EZ bar for this exercise reduces the pressure on your wrists. Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #tricepsbrachii #tricep #triceps #tricepextensions #skullcrushers #armworkouts #ezbar #armexercises #armmuscles
next page →