weighttrainingguide

Weight Training Guide

Download my ebook to your phone and use the professionally designed weight training and cardio programs (for men and women) at the gym. 👇

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Exercise name: Standing cable row Exercise type: Compound pull Target muscle: None; the back in general (see synergists) Synergists: Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Rhomboids, Lower Pectoralis Major, Posterior Deltoid, Brachialis, Brachioradialis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Detailed instructions and videos on my website, weighttraining.guide. Notes Flex your hips and knees so that you are almost in a seated position. Keep your elbows close to your body. Pull the double-row bar to your lower abdomen, and pull with your elbows, not with your biceps. This will emphasize shoulder extension over elbow flexion and will therefore emphasize the activation of back muscles over elbow-flexing muscles. You can either keep your back straight and vertical or allow your back to flex and extend. In the former case, your spinal erectors (erector spinae) will act as stabilizers, whereas in the latter case, they will act as synergists. Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core. However, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row. 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 #diet #cablerow #lats #latissimusdorsi #backworkout #cablerows
Exercise name: Barbell JM press (aka barbell Blakely press) Exercise type: Compound push Target muscle: Triceps Brachii Synergists: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Detailed instructions and videos on my website, weighttraining.guide. Notes This exercises is a cross between a barbell skull crusher (see previous post) and a barbell bench press. Keeping your elbows high, lower the barbell in a straight line towards your upper chest/throat/chin, stopping when your forearms make contact with your biceps. (To maintain a secure grip on the barbell, you will have to flex your wrists a little as the barbell descends.) Then, press the barbell back up to the starting position. Keep your elbows high and approximately 45 degrees out to your sides. Keeping your elbows high will emphasize elbow extension over horizontal shoulder flexion and therefore emphasize the involvement of your triceps brachii while minimizing the involvement of your pectoralis major and anterior deltoid. This exercise requires practice. Start light and increase weight as you master proper form. The exercise was invented by powerlifter JohnMark ‘JM’ Blakely. Blakely is a bench press specialist who holds six world records, is a four-time world bench press champion, and was the eleventh man in history to press 700 pounds. The barbell JM press was one of the only triceps exercises he used, and he credits it for building all of his triceps strength for bench pressing. 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
Exercise name: Barbell skull crusher Exercise type: Isolated push Target muscle: Triceps Brachii Synergists: None Detailed instructions and videos on my website, weighttraining.guide. Notes Using a pronated (overhand), shoulder-width grip, lower the barbell toward your forehead in a semicircular motion by flexing your elbows, then reverse the movement and push the barbell back up to the starting position by extending your elbows. Keep your upper arms fixed, either vertical or slightly tilted towards your head. All of the movement should be in your elbows. Do not allow your elbows to flare out, as this will allow your pectoralis major and anterior deltoid to get involved, which will take the emphasis away from your triceps brachii. Once they start lifting heavy, some people experience elbow pain with this exercise. Start light, add weight gradually, and always keep the movement under full control. If you start to feel pain, avoid 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 #diet #tricep #triceps #tricepsbrachii #skullcrusher #tricepsextension #crossfit #crossfitter #armworkouts
Exercise name: Inverse leg curl on lat pulldown machine Exercise type: Isolated pull Target muscles: Hamstrings (Semitendinosus, Semimembranosus, Biceps Femoris) Synergists: Gastrocnemius, Gracilis, Sartorius, Popliteus, Anterior Deltoid, Triceps Brachii, Lower Pectoralis Major, Upper Pectoralis Major Dynamic stabilizer: Biceps Brachii (short head only) Detailed instructions and videos on my website, weighttraining.guide. Notes Fall forward slowly, controling the descent with your hamstrings. Catch your body with your arms and push yourself back up just enough until your hamstrings can take over and pull yourself up. Use your arms minimally. Your hamstrings should do as much of the work as possible. Keep your hips slightly flexed. This will keep your hamstrings more stretched, allowing them to work more efficiently. This is why the bench of a lying leg curl machine is bent. Keep your feet dorsally flexed (i.e. point your toes up to your shins). This will maximize the contribution of your gastrocnemius. 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 #diet #hamstrings #legcurl #legcurls #hamstring
Exercise name: Frog crunch with leg raise Exercise type: Compound pull Target muscles: Rectus Abdominis, Iliopsoas Synergists: Internal and External Obliques, Rectus Femoris, Sartorius Detailed instructions and videos on my website, weighttraining.guide. Notes Keep your feet off the floor and your lower back pressed against the floor. Keep your neck neutral; there should be space between your chin and sternum. The point of the frog crunch WITHOUT leg raise is that by keeping your legs in the frog position (i.e. knees bent, soles together, legs opened up) you reduce the extent to which your rectus femoris, iliopsoas, and other hip flexors can contribute to the crunch and you therefore help to isolate your rectus abdominis and obliques. In the case of the frog crunch WITH leg raise, you are of course doing no such thing because you are actively flexing your hips. Therefore, the point of maintaining the frog position with this exercise is simply to increase the range of motion for both waist and hip flexion. The frog position also completely eliminates the contribution of some hip flexors, including the pectineus, adductor brevis, adductor longus, and tensor fasciae latae, which allows you to emphasize the remaining hip flexors (i.e. the iliopsoas, rectus femoris, and sartorius) . Make the frog crunch with leg raise more difficult by straightening your legs before each crunch. 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 #diet #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis
Exercise name: Decline crunch Exercise type: Isolated pull Target muscle: Rectus abdominis Synergists: Internal and external obliques Detailed instructions and videos on my website, weighttraining.guide. Notes To protect your lower back, keep it pressed down, against the bench. Keep your neck neutral; there should be lots of space between your chin and sternum. Don’t allow any momentum to build up; keep the movement slow and under control. Fully relax your abdomen before each contraction. This will ensure that your muscles fully and dynamically contract during each repetition. Make the exercise more difficult by keeping your arms stretched up, by your ears, or by holding a weight plate either on your chest or behind your 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 #diet #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis #obliques #coretraining #abworkout #abexercise
Exercise: Machine triceps extension Exercise type: Isolated push Target muscle: Triceps Brachii Synergists: None Detailed instructions and videos on my website, weighttraining.guide. Notes Use this exercise to safely and effectively isolate and build your triceps brachii. Adjust the seat (and the back pad if there is one) so that your upper arms can remain flat on the arm pad throughout the movement. If the seat is too high or too low, your upper arms will not lie flat on the arm pad, in which case your range of motion will be affected. Make sure that your elbows are positioned in line with the machine's axis of rotation. Do not allow your elbows to flare out; keep your hands, elbows and shoulders in line. Keep your body still (and your back pressed against the back rest if there is one). Only your forearms should move. 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 #diet #tricep #triceps #tricepsbrachii #armworkouts #armexercises #crossfit #armsday
Exercise: Leaning dumbell lateral raise Exercise type: Isolated pull Target muscle: Lateral Deltoid Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior Detailed instructions and videos on my website, weighttraining.guide. Notes Compared with the standard dumbbell lateral raise, the leaning dumbbell lateral raise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective. The leaning dumbbell lateral raise also places greater overload at the top of the raise. Flex your hips slightly so that you are leaning a little forward. This helps to enphasize your lateral deltoid. Keep your body still; only your arm should move. Holding on to the pole doesn't just allow you to lean out; it also helps to stabilize your body, which reduces your ability to cheat. Do not swing the dumbbell; keep the movement slow and under control. If you have to swing the dumbbell, you are using too much weight and should reduce the load. If you use too much weight, your trapezius will get more involved, which will reduce the emphasis on your lateral deltoid. 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 #diet #delts #deltoids #lateralraise #shoulderworkout #lateralraises
Exercise: Cable down-up oblique twist Exercise type: Isolated pull Target muscles: Internal and External Obliques Synergists: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus, Adductor Magnus, Adductor Longus, Adductor Brevis, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis Important stabilizers (not highlighted): Rectus Abdominis, Erector Spinae, Upper Pectoralis Major, Anterior Deltoid, Lateral Deltoid, Posterior Deltoid Detailed instructions and videos on my website, weighttraining.guide. Notes This exercise involves rotating your torso and pulling the stirrup in a diagonally upward motion until your torso faces away from the pulley and your hands are raised above your head, before reversing the movement. Keep your lower body facing away from the pulley, your arms straight and your shoulders locked in place. This will ensure that most of the movement comes from the rotation of your torso/spine. Try to reduce the amount of rotation that occurs in your hips. Keep the movement slow and under control. Use this exercise to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso/spine. It’s a good idea to stop and hold the stirrup for a few seconds halfway through some reps. This will help to improve your torso’s ability to resist rotational forces. 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 #diet #cabletwist #obliques #abs #coreworkout #coreexercises #obliqueworkout #coretraining #crossfit
Exercise: Barbell front box squat Exercise type: Compound push Target muscle: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques, Anterior and Lateral Deltoid, Upper Pectoralis Major, Levator Scapulae Detailed instructions and videos on my website, weighttraining.guide. Notes This exercise involves squatting down to the box/bench, pausing, then springing back up. Do not sit on the box and rock backwards, as this leads to spinal compression. The box is there only to tell you where to pause. As you spring back up, drive through your heels, and do not rock forward. Keep your feet and knees pointing in the same direction. The purpose of using the box is to eliminate the stretch reflex, which occurs at the bottom of the squat and aids in the ascending phase of the rep. Eliminating the stretch reflex makes the exercise more difficult and therefore allows you to use less weight to overload the front squat movement pattern. By eliminating the stretch reflex, this exercise allows you to improve your front squat strength, which carries over to your barbell front squat. As less weight can be used with this exercise, it is also suitable for people with knee problems. 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 #squat #frontsquat #loseweight #diet #squats #barbellsquat
Exercise: Seated cable oblique twist Exercise type: Isolated pull Target muscles: Internal and External Obliques Synergists: Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, and Iliocastalis Thoracis Detailed instructions and videos on my website, weighttraining.guide. Notes Keep your torso and arms straight and the movement under control. Keep your arms still; all of the movement should be in your torso. Make sure to get a full range of motion, twisting from one side all the way to the other side, and then back again. Ensure the cable is taut throughout the movement. Use this exercise to strengthen and stabilize your core, and to strengthen the twisting movement pattern of your torso. The point of sitting down is to isolate the rotation of your torso. 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 #diet #cabletwist #obliques #obliquetwist #cableworkout #externalobliques #coreworkout #abs #sixpack #6packabs
Exercise: Dumbbell Scott press Exercise type: Isolated pull Target muscle: Lateral Deltoid Synergists: Anterior Deltoid, Posterior Deltoid, Supraspinatus, Infraspinatus, Teres Minor, Middle and Lower Trapezius, and Serratus Anterior Notes This exercise can be difficult to master. Please refer to the video demonstrations on my website (weighttraining.guide) for instructions on proper form. Here are basic instructions: 1. Start with the dumbbells raised to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. 2. Swing your elbows backward and a little upward as you move your head and torso a little forward. 3. Reverse the movement and return to the starting position. 4. Repeat steps 2 and 3. The dumbbell Scott press was invented by Larry Scott, the first ever winner of Mr. Olympia. It’s one of very few exercises that will activate the anterior, lateral AND posterior parts of your deltoid (i.e. it's a full-shoulder exercise, which is very rare. The only other such exercise I know is the cable y-raise). Use the dumbbell Scott press to build broad shoulders. It's great for pre-exhaustion training and burning your shoulders out at the end of a shoulder workout. However, it must be done properly. Because the amount of elbow flexion in this exercise is minimal, the triceps have not been listed as synergists and the exercise has been classified as an isolated pull movement. 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 #larryscott #scottpress
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