How to Lift Weights
Learning how to lift weights takes more than just grabbing a set of dumbbells. To make large gains you must set realistic goals while mastering proper lifting technique and nutrition. What follows are some general guidelines for pumping iron.
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Instructions
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Devise your weight lifting goals. Decide if you are training primarily to increase muscle strength or endurance and what areas of the body need the most work.
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Review proper weight lifting techniques before beginning your program. Lifting heavy weights puts tremendous stress on your joints. Mastering the correct form will help you avoid injury and make faster gains. Whenever possible, seek the advice of a certified athletic trainer in your area.
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Use a quality/safe exercise program. Your weight-training workout should hit all of the main body areas (stomach, chest, back, legs, arms, shoulders) 3 to 5 days a week at 1 hour increments. Health clubs usually have personalized trainers ready to assist you. See if they can help you build a workout that targets your goals. See the links below for sample routines.
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Convince the body that it needs to build muscle. To make muscle gains, the body must be progressively pushed to work harder. This means each routine should be slightly more challenging than the last. Adding weight or increasing repetitions will accomplish this goal. In addition, varying exercise routines will keep your muscles guessing and promote faster gains.
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Brush up on nutrition. Every strength trainer will tell you that good nutrition and solid eating habits are essential for gaining muscle. Unless you want to add fat, you need to eat the right kinds of calories in their proper ratios. Generally speaking this means 20 to 50 percent protein, 30 to 60 percent carbohydrates and 20 to 30 percent fats. Seek out a nutritionist to cater your nutritional goals.
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Get some rest. Most trainers recommend 24 to 48 hours of rest between workouts. Weight training causes micro tears in the muscle fibers. Sufficient rest and quality nutrition enable the muscles to repair and become stronger while preventing overtraining.
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Tips & Warnings
For quick muscle gains you need to train for strength, not endurance. This means focusing on low repetitions with heavy weights, NOT high repetitions with low weights.
Remember to stretch your muscles. Stretching will decrease soreness while enabling you to maintain your flexibility once those bulging biceps appear.
Progress slowly. Add weight to your bar once you can perform 12 repetitions without resting.
