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Weight Lifting Program Chart

Weight Lifting Program Chart

The history of weight lifting in the ancient period of prehistoric tribes has major importance, in that period the testing of manhood was done by weight lifting. But today for many it’s a sport and for some, it’s just a way to keep in shape.

Using a weight-lifting program chart helps with a weekly routine. Which can begin with fat burning, strength gaining, and finally building strong muscle through heavy weight lifting. For every program, there must be a concrete plan to achieve success so a solid plan should be honestly implemented to get the desired results.

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Weight Lifting Program

The program should be split so that the body gets proper rest. It will be a great idea to divide the week into three parts and make three weight-lifting programs according to which parts of the body you want to target.

The weight lifting program chart starts with the exercise of the chest, shoulder, and tricep should be completed on the same day. It will be good for the body if you can complete the scheduled task on the same day.

This is a common weightlifting program practiced by a lot of professionals. Many like to do their exercise on alternate days means they work out on Monday and take a rest on Tuesday and on the same routine, they practice it for other weekdays. This type of program gives a proper rest, your body regains the strength to work out more with complete energy. This is another common weightlifting program practiced.

Weight lifting benefits can be achieved faster with a proper weight lifting program; it will also reduce the chances of sustaining a serious accident during workouts. Weight lifting is not easy doing it by yourself, it requires technique to get effective results. So if you have someone to work out with, that will help to get the correct technique and form. Another thing that is vital before weightlifting, is to warm up before starting your workout.

Try between ten to twenty minutes before getting started with weights. One more thing, which is very much important before weight lifting, is to stretch your muscles, that’s in the workout routine.

It is better to start with a weight that you can easily handle at least ten to twelve repetitions, if you struggle the weight is too heavy and you probably lose some form, which will not help and could cause damage.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

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Weight Routines

Weight Routines

Is a set of exercises, how many repetitions you do as well as how many sets you complete. There is a certain weight routine to be followed such as three repetitions of flat bench press, two repetitions of bench dumbbells and three repetitions of inclined bench press is a set of weight routines for the chest similarly there are other exercise programs for the body.

The routine is a term given how you manage the weight program, It is something to managing a schedule of a weight lifting program. Routines are made to split the workout in such a way, that you are not overtraining the same muscle groups.

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Your Limit

Don’t lift more weights than your limit especially if you don’t have a spotter because it can end your lifting career.

The technique mainly used for developing the biceps is to hold and grip up close to the inside of the dumbbell plates. There will be a space of several inches between your pinky and the side plates. Chest exercises, including the bench press, Incline bench press, Flat dumbbell flyes, and inclined dumbbell flyes.

For developing the back muscle exercise like a deadlift, lat pulldown, seated cable row, bent-over ball row, and bent-over one-arm dumbbells. The bicep can be worked by doing standing barbell curls, preacher curl with a dumbbell and seated or standing dumbbell curls. And for the triceps, there is a tricep press down, dips, and French press.

Squats and clave raise exercises are for the legs. The important part of our body, for weight lifting, is the shoulders, which you can develop by seated or standing military presses, lateral raises, and by shrugs.

One thing that people are always confused about is the abs and how to get a six-pack. The answer is very simple, the only way to get your abs is to lower your body fat. For men, the mid-drift is commonplace for fat to build up, and unfortunately, it’s the last place to lose excess fat!

Doing push-ups is not going to burn the fat, it will only tone the stomach muscles underneath. Lower your overall body fat and your abs will be visible.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

barbell on the floor

Weight Lifting

Weight Lifting

Is a sport to test strength and resistance. Weight lifting involves the application of various equipment to improve the targeted muscle groups and the type of equipment normally used are dumbbells, weighted bars, weight stacks, and kettlebells.

Although, weight lifting is totally different from bodybuilding and weight training thus it forms a vital component of any well-rounded fitness routine.

Dissolves Fat Faster!

Since it offers a continuum of benefits such as enhanced muscle tone, increased muscle strength, prevention of muscle and joint injury, and also minimize the risk of osteoporosis with better flexibility as well as flamboyant balance and decreased risk of cardiovascular diseases. Above all, weight lifting has been established to be very effective in increasing endurance.

Weight Lifting History

Weight lifting has a long history although, in olden times it was to test manhood. Weight lifting gained popularity in the 6th century, lifting heavy stones, Later, this period came to be known as the “age of strength.”
 
Weightlifting competition was first seen as a sport and athletics in 1896; however, it was not included in the 1900 games of the Olympics. Again, the art of weightlifting was noticed in 1904, albeit it was still not accepted as an Olympic sport, until 1920, when it was finally given Olympic status.

In those early periods, the Olympics introduced some very strange weightlifting programs such as one and two-handed lifts with no weight division, however, rules were changed in 1932, and five subdivisions have been established and formed three disciplines, snatch press, and clean and jerk.

In the snatch, the lifter lifted the weight above the head in one fast uninterrupted movement however, in the second movement the weight is brought to the shoulders, then the weight is jerked out above the head.

Later in 1972, the press division was abolished, and only snatch and clean jerk was accepted as sports to the Olympic discipline.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

grayscale photo of man standing beside barbell

Weight Lifting Tips

Weight Lifting Tips

Weight lifting tips are very necessary for getting the most benefit from your workout. Moreover; it will also reduce the chances of sustaining a serious debilitating injury. The primary weight-lifting tip is to warm up before starting your workout. Do warm-up at least five to ten minutes before getting started because it is very necessary for the cardiovascular vessels to get the blood flowing.

One more weight lifting tip, which is very much important before weight lifting, is to stretch all your muscles. It is always better to start with a weight that you can handle at least ten to twelve repetitions, to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep good form.

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Higher Weights

Moving up to higher weights makes you comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.

A spotter is advised when you progress to very heavyweights, it not only helps minimize any possible injuries. A spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you’re unable to complete the full six to eight reps, lower the weight. Similarly, do not lift more weight than your limit especially if you do not have a spotter because it can end in an accident.

Remember never to hold your breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely throughout the exercise. When doing a unilateral exercise, always start with your weakest side first, and after that complete only as many repetitions on your stronger side. Never overwork your strong side, just because you can complete more reps.

You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we’re not 100% symmetrical. So one side looks bigger and more developed than the other side, don’t worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won’t notice any difference.

Work on all of your major muscles and muscle groups, especially legs, abdominals, chest, back, shoulders, and arms. It is important to exercise muscles in a balanced way. Don’t just work out the top half of your body and not your legs, it will look out of proportion!

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

woman doing exercise

Weight Lifting Straps

Weight Lifting Straps

Weight-lifting straps come in a wide range of qualities. Usually, they are made with a basic canvas type that is to loop around the wrist and the bar. Some of the weight-lifting straps have a Velcro closure that is wrapped around the wrist with a hook that goes around the barbell.

The purpose of this weight-lifting strap is to increase gripping strength. They alternate methods to increase the grip if someone does not have weight-lifting straps then gloves or chalk have a similar effect.

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Weight Lifting Strap

The main purpose of using a weight lifting strap is to increase grip while doing pulling
and back exercises. It is essential to have the proper grip. There are some experts that say these grip straps reduce the strength and the development of the forearm.

Before purchasing weight-lifting straps, you must read the instructions on how to tie the straps correctly. After that, it will be clear in your mind how to avoid injury or misuse of the straps. If the straps are not fitted properly then there is a chance of weights slipping from your hand.

It is advised to also follow the advice of the expert who uses straps. One thing, which always should keep in mind, is never to tie the strap too tightly as it can stop the blood circulation of hands and wrists.

A number of websites and books provide information regarding weight-lifting straps, it is better to go through available services to get the maximum knowledge regarding the usage of weight-lifting straps.

Hence, these weight-lifting straps have proven to be very beneficial for weight lifters in gaining grip while weight lifting.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

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Weight Lifting Shoes

Weight Lifting Shoes

Are very much important for the game as the clothes are. There will be an uneasiness if you are doing workouts without comfortable weight-lifting shoes. It is necessary for weight lifting to find the right pair of shoes, which is comfortable along with grip.

It is a wrong practice to wear big shoes because one can fall on his feet while doing work out and similarly small shoes can hurt your feet and end with sore feet.

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Weight-lifting shoes need good traction with grip, although the grip is needed while lifting weights. If the shoes are slippery then there are some chances of an accident. It is a general thing that an athlete’s clothes vary according to the game. This is very true for shoes, as the good synchronization between the function of weight-lifting shoes is necessarily important in sports.

Different Shoes

There are different shoes for different sports such as spiked shoes, cricket shoes, and football shoes, and many of these shoes are designed according to sport thus there are some special weight-lifting shoes purposely designed for the weight lifter.

The first designed weight lifting shoes was having two features, first, it raises ankle mobility and second, it supports the ankle joint.

Modern weight-lifting shoes are designed in such a manner without any leather soles and with a heavy grip. Thus it provides a lot of protection to the ankle and joints. Rather than, going for a designer shoe one must particularly follow scientifically designed shoes for weight lifting.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

photo of guy lifting weights

Weight Lifting Schedule

Weight Lifting Schedule

A weightlifting schedule is very much important for a weightlifter. To plan his workout routine and to get the best results. The schedule should begin with fat burning, strength gaining, and finally building strong muscle through heavy weight lifting.

For a weightlifting schedule, there must be a concrete plan to achieve success so far weight lifting is a concern strong plan should be implemented to get the desired result. The program should be split so that the body gets proper rest. It will be a great idea to divide the week into three-part and make three weight-lifting programs according to your wish.

Dissolves Fat Faster!

Weight Lifting

Weight lifting is a unique and different kind of sport because of the dynamic movement by lifting the weight under a full squat and with lightning speed, moving the weight overhead with a fast movement of legs and hips to generate a large amount of force upon a loaded barbell. Weight lifters are not only strong but sometimes boost your energy as well.

It is better to start with a weight that you can easily handle at least ten to twelve repetitions. And for the first set, it is better to do the routine with minimal weight, before starting the proper workout. If you started with heavy weights, it may tear the muscle easily and result in injury.

Weight lifting should be split in such a manner that if you are doing the exercise for the back and biceps on Monday, then you must do chest and triceps on Wednesday and shoulders and legs on Friday. Splitting the workout gives plenty of time for each group to recover.

There are many exercises for the body. The lifting technique helps to have a spotter while lifting heavy weights as it helps to get extra one or two reps which helps make difference in results.

Perhaps, it helps to put weight back as if it is unable to complete a rep. Similarly, don’t lift more weight than your limit especially if you don’t have any spotter because it can end your lifting career. It will be a wise decision to stick with the same weight and try to do at least eight to ten reps without hurting yourself.

As though, it would give better results. Hence, a weight-lifting schedule is very important to achieve your goal.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

woman in red sports bra and black leggings holding black and gray exercise equipment

Weight Lifting Routines

Weight Lifting Routines

If you want to be a successful weight lifter then it is necessary to strictly follow a weight lifting routine. The right weight-lifting routine can help you to build muscles. If you are interested in developing power and strength then these weight-lifting routines are a must.
Building big arms is possible only through weight-lifting routines. Although these routines are challenging they are extremely beneficial to your health.

You can also use the internet in case you want more information about weight lifting routines. There are many websites that help you to find the best weightlifting routines. If you are interested to start a weightlifting routine but have no idea about how to begin then you can always refer to these sites. There are several books written on weightlifting routines as well, but online research is the quickest way to find information.

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Many use weight-bearing equipment that includes dumbbells, barbells, and machines that require pulleys and cables to lift the weight. Dips are a common body weight-bearing exercise that is performed by many. Dumbbells are often called free-weight exercises.

There are a number of weight lifting routines for beginners as well as for the advanced weight lifter. Generally experienced weightlifters adopt a specialized weight-lifting routine.

Here are some of the following weightlifting routines:

The Dumbbell Arm Weightlifting routine: This routine does not require a lot of space. You can conveniently do this routine in your house. There is absolutely no need to join a gym.

This weightlifting routine does not require any kind of fancy equipment. Hence is preferred by many. This routine is also not costly and has immense benefits. Biceps exercises such as incline dumbbell curl or standing dumbbell curl are extremely useful for building the muscles

Mass shoulder workout is another weight lifting routine that is used to gain strong shoulders. If you want wide hulking shoulders that show off your true power then this routine is designed for people like you. Huge, sculpted, massive, hard shoulders look impressive.

If you have just decided to start a weight-lifting routine then initially you perform dumbbells as well as some other weight-bearing exercises. As time progresses, you can include some more weight exercises that promote compound movement. By adding free weight exercises to your routine, your body becomes stronger and you can work harder.

Weightlifting routines are a nice way to strengthen your body. There are many examples where people were skinny before starting a weightlifting routine but have become strong and muscular after 3 months of weightlifting.

You can also take the help of a gym instructor to choose a good weight-lifting routine to suit your needs.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

photo of a woman lifting a barbell

Weight Lifting Programs

Weight Lifting Programs

Weight lifting is a sport to test strength and resistance apart from this is a method to improve the resistance and size of the muscles. Weight lifting involves the application of various equipment to improve the targeted muscle groups and the type of equipment used are dumbbells, weighted bars, weight stacks, and kettlebells although, weight lifting is totally different from bodybuilding and weight training thus it forms a vital component of any well-rounded fitness routine.

Dissolves Fat Faster!

Weightlifting is not an easy task and once you do it and it is done. Weight lifting requires lots of patience and power along with proper rest and diet to become a professional. To be a weight one should follow a weight lifting program.

Weight Lifting Program

Start your weight lifting program with the exercise of the chest, shoulder, and triceps such that all the exercises should be completed on the same day. It will be good for the body if you can complete the scheduled task on the same day and if not, the alternate method is to chest exercise on Monday and do the remaining two exercises on the next day. This is a common weightlifting program practiced by a lot of professionals.

Many professionals like to do their weightlifting on alternate days, which means they work out on Monday and take a rest on Tuesday, and so on. This type of program gives a proper rest, the weight lifter regains the strength to work out more with complete energy.

There are many books available in the market about weightlifting programs so one can refer to those books to help plan a program to suit your needs.

Nothing is too difficult for a person who is interested and dedicated, the only thing to remember is to be patient because results don’t happen overnight.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

women in sports bra and black leggings while doing exercise

Weight Lifting Programs For Beginners

Weight Lifting Programs For Beginners

Weight lifting is a sport to test strength and resistance apart from this is a method to improve the resistance and size of the muscles. A weightlifting program for beginners involves the application of various equipment to improve the targeted muscle groups.

The type of equipment used are dumbbells, weighted bars, weight stacks, and kettlebells although, weight lifting is totally different from bodybuilding and weight training thus it forms a vital component of any well-rounded fitness routine.

Dissolves Fat Faster!

Weightlifting is not an easy task once you did it and it is done. Weightlifting program for beginners requires lots of patience, along with proper rest and diet to become a professional.

Weight Lifting Programs

The weight lifting programs for beginners should begin with fat burning, strength gaining, and finally building strong muscle through heavy weight lifting. For every program, there must be a concrete plan to achieve success. The program should be split so that the body gets proper rest. It will be a great idea to divide the week into three parts and make a program according to your requirements.

It is better to first take advice from an expert weight trainer before making your schedule because if the program is not properly managed then it can cause injury.

There are many books available in the market about weight-lifting programs for beginners so one can refer to those books and plan their own weight-lifting programs. Now with the internet, it provides easy access to any topic.

There are articles available on the internet providing information on weight lifting programs similarly one can plan his or her weight lifting program while asking questions to the online expert available on the internet.

Nothing is difficult for a person who is interested in doing any task, the only thing he has is to keep patience and concentrate on the thing that he needs.

Muscles Recovery and Electrolytes

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA-approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”