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Home / Weight Lifting Exercises
The Best Way To Gain Muscle And Burn Body Fat At The Same Time
There are many weight training exercises and if i tried to list them all it would be impossible because some bright spark would think of new ones to add and the list would be never ending.
What i have done though is listed the best ones, the ones which have been used for years and have been proven to work and they work well. These manly include multi joint movements which work a variety of different muscle groups. What's the point in working one tiny little muscle when you can work lots of big ones at the same time.
Generally weight lifting exercises can be split into 2 main groups:
On This Page
- Upper Body Exercises
- Lower Body Exercises
- Exercise Articles
- Weight Training For Beginners
- Advanced Techniques
Compound movements which work many different muscle groups.
Isolation movements which focus on a specific body part.
An example of a compound movement would be the bench press. The bench press works the chest, shoulders and triceps. An example of an isolation movement would be Triceps kickback which just focus on the triceps.
Upper Body Exercises
Chest Exercises
Back Exercises
Biceps Exercises
Triceps Exercises
Shoulder Exercises
Lower Body weight Training Exercises
Quad Exercises
Hamstring Exercises
Calf Exercises
Abs Exercises
Swiss Ball Exercises
There are hundreds of weight training exercises to choose from. Some involve using free weights such as barbell and dumbbells and others use machines and other pieces of gym equipment such as medicine balls and stability balls.
Medicine balls are great for a variety of core stability exercises and can provide resistance to normal body weight exercises. You can view the best medicine ball exercises for developing core strength.
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Some Weight Lifting Exercise Articles You Need To Read
 How To Get Bigger Biceps
Are you doing the right exercises to increase the size of your biceps? How to fully develop the entire biceps area.
 The Basic Weight Lifting Exercises
The best weight training exercises for each body part. Complete full body routine 2 day a week weight lifting routine.
 Killer Shoulder Blaster Workout
Try this 5 exercises shoulder blaster circuit for building muscle and size to your delts.
 Exercises For Developing Your Core
Develop your stabilizer muscles with these core strength exercises.
 KettleBells
What are kettlebells and how these can help you get a great workout.
The Best Arm Building Exercises
A look at the best exercises for building massive arms.
10 Top Ab Exercises For 6 pack Abs
My favorite exercises for developing the abdominal muscles.
Get The Most Out Of Your Workout
Using proper weight lifting techniques is vital for strength and muscle gains.
Training For Beginners and Hard Gainers
There are hundreds of exercises to choose from when building a bodybuilding routine; we are only going to look at a few of them to begin with. It is important to focus on compound basic movements in the early stages to build a strong foundation. Compound movements work more body parts then some of the smaller isolation exercises such as triceps kickbacks.
When I talk about compound movements I mean exercises which work large muscle areas such as
Bench Press Chest, arms, shoulders
Pull up Back, arms, upper body
Barbell curl Biceps, forearms
Dips Triceps, chest, shoulders
Squats Legs
These compound movements are multi joint exercises which work more then one muscle group at a time.
The best routine at first for beginners, hard gainers and normal people is one that combines weight lifting exercises for the entire body in one session.
The video on the right shows a 6 week training routine that works the entire body in one session 3 x a week. You will do the following weight lifting exercises:
Deadlifts
Dumbbell Bench Press
Front barbell Squat
Bent Over Row
Military Press
Front Plate Woodchoppers
Chin Ups
Dips
Back Extentions
Reverse Sit Ups
That's 10 muscle building exercises which will work all the muscles in one workout. Simply follow the instructions on the video and you will gain muscle size and strength in the next 6 weeks.
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Advanced Training Techniques
If you have been weight training for a while and are looking for different ways to increase the intensity of your workout then you can do this by following some of our advanced muscle building techniques.
Increasing intensity in the beginning is not difficult as you are just starting out. After time your body adapts itself to the training and becomes used to your efforts.
The most obvious way to increase the workload and make your workout more intense is to simply use more weight. Another simple way is to cut done rest periods or add an extra set. Try jumping from one exercise to another without rest (Superset).
If you look beyond increase intensity by changing workout times and weight then there are a few special techniques that you can adopt to help you progress and make the most out of the weight lifting exercises.
Forced Reps
There are many ways you can force out extra reps. You could get a spotter to help you with a few extra reps. You could rest a few seconds at the end of your last rep and then see how many more you can do., this is often referred to as rest/pause training.
Supersets
This is where you perform two or more exercises in a row without stopping. This is great for training opposite body parts such as supersetting Chest with Back. Supersetting gives you a tremendous pump feeling in your muscles especially if you alternate between pushing and pulling movements.
Negatives
One of the best weightlifting techniques for increasing the intensity of your workout is by using a technique referred to as negatives.
Whenever you lift a weight using the contractile force of your muscles you perform what is called a 'positive' movement. When you lower the weight uncontracting the muscle you perform the 'negative' part of the movement.
Negative reps actually put more stress on the tendons and supportive structures than one the muscles themselves. This is beneficial to you as you want tendon strength to increase with muscle strength.
In your normal workout you can get the full benefit of the negative part of the movement by lowering the weights slowly. By taking around 4 seconds to lower the weight you will really feel the strain and increase in intensity. Make sure you lower the weight under full control rather then let them drop.
Forced negatives is one of those weight training techniques that you will need a workout partner for. At the end of your set you can get your partner to help you lift the weights and then you can lower them again under full control. By using this method you could increase the weight a little and just lower it by yourself.
To develop even more intensity you could get your workout partner to press down on the weight as you lower it, forcing you to cope with greater resistance. This should always be done carefully and smoothly without sudden movements and jerks. You really need to trust your workout partner for this.
The Priority Principle
No matter how strong you are you will not be able to work as hard at the end of your workout. Therefore if you have a particular muscle that is lagging behind and needs extra work it makes sense to move these to the beginning of your workout and train them then when you are still fresh and strength so your muscle gets full benefit.
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