Weight Training Basics

Weight training basics. My approach to weight lifting made easy.


Pick a weight you can comfortably lift and just feel it out. Don't worry about reps at first. Just feel the muscles working on the first set. It can be 10 reps, 20 reps, or 30 reps for your first set.

For the second set, add weight to the exercise. How much depends on how many times you lifted the bar for your first set. To be safe, just add about 10 pounds, and keep adding more weight like this for every set.

How may sets?

3 and sometimes even 6 depending on the day. The truth is, it doesn't really matter.

Here's the run down...

So I start my weight lifting with something light, and gradually increase the weight per set.

Sometime I begin my sets doing 20 reps, then 15 reps, the 10 reps, then down to 5, because I gradually increase the weight as I go.

I do this for every exercise. It works wells.

So many people are afraid of high volume workouts where you do higher repetitions, but you don't really need to stress about that.

When this strategy gets old, move on to doing super sets. I find super sets to be the best muscle building strategy out there.

Weight training basics for super sets:

Go from one exercise to the next, take 30 second rests.

Pair opposite muscle groups together so that you are not over training one muscle group on any super set.

I pair chest and back together, biceps with triceps, shoulders with traps, legs with abs.

So those are my weight training basics. Use these tips, and watch those results come faster than anything you are doing now!

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Egg Protein Right Before Bed

I take egg protein right before bed, and noticed it helps with muscle repair so much more than just drinking a regular protein shake.

Biochem Sports makes a really good tasting egg protein shake, chocolate flavored particularly.

The egg protein absorbs nice and slow into the muscles so that your muscles stay in anabolic mode throughout the entire night.

So that's something that works really well with me, and I've noticed my muscles look so much more pumped in the morning...

I take in just a couple scoops, not too much. And that does the job really well. It helps me build, and keeps my muscles fed throughout the entire night.

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Pre-Workout Strategy

This is my pre-workout strategy that works well for building muscle, burning fat, and will help you keep your energy up!

Meal 1: First thing in the morning, eat a big breakfast high in carbs and protein.

Meal 2 pre-workout meal: Wait about two or three hours after your big breakfast, then have a small meal, like a whey protein shake, and an apple.

Wait an hour, then start in on your 10 minute pre-workout warm up.

With my warm ups, it could be a light jog, or just moving the bar around using light weight to get the blood moving and get the body warmed up.

After that, I go right in for the heavy stuff.

So, I begin the day off with good sources of energy to sustain me through the day, then, I have a small meal as my pre-workout meal right before the heavy weight training.

This works well, and will help you lift more, because your body will have a good energy supply, and the muscles will be nice a warmed up from those light weight repetitions.

I don't only do heavy weight, I typically end my workouts doing body weight exercises, or cable exercises to fully burn myself out at the end.

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I Cut Out Simple Sugars

by Ray
(Arizona)

I cut out simple sugars, and here's what happened...

One thing that has made my workouts much more intense, enjoyable, and last longer, is when I removed refined sugars out of my diet.

Simple sugars give limited energy supply, and if you eat simple sugars before workouts, you will feel so sluggish and not want to do your workouts at all.

So I recommend not having any simple sugars in your diet, and that means not having any stocked up in your cupboards.

If it's not in your home, it will be so much easier to stay away from it.

My workouts last longer, and I'm able to get into it so much more just by the removal of simple sugars from my diet!

When you get sugar cravings, substitute refined sugars with a protein shake and add fruit to it to make it a sweet smoothie!

Looking forward to comments! Thanks.

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8 Pack Abs

This is how I got 8 pack abs. It works really well if you stay dedicated to it.

First things first, you have to do cardio every day. But you don't have to do strenuous amounts for hours. I start the day off with a 1 hour bike ride, then, in the evening, when the the sun goes down, I take a 20 minute jog.

I weight lift every other day. I use weights for about for 40 minutes each workout, and I take very little rests to burn more calories and build muscle at the same time. Move from one exercise to the next, and you will feel it!

I hit the ab muscles twice a week, but every time I do ab workouts, I change it up every time. In fact, I do that with weights too!

I don't worry about sets, or reps, I go for the feel all the way! I typically keep the rep ranges under 20, that goes for the free weights, and for the ab exercises I go for the burn, and I go until I can't do anymore.

Here's my nutrition secret to building 8 pack abs.

Eat 5 or 6 meals a day. Don't count the calories, just use common sense.

Here's what I do:

1 lean protein source, 1 fruit or vegetable, 1 form of grain, 1 fat source... That's it. Do that every meal.

I don't count calories, and I don't count how much protein I take in. That's way too time consuming, and draining.

What supplements do I take?

Multi-Vitamin, whey, creatine, l-carnitine, that's it.

If you burn more than you consume, not only will you start seeing those 8 pack abs, but believe it or not, the extra volume will strengthen your heart and help you build all around!

Myths about building muscle, and building 8 pack abs:

Don't listen to the rumors about how you will lose muscle if you do cardio, it's not true.

You don't have to eat like a horse to build muscle. If you do it smart, the body will know exactly what to do with the food you eat.

High volume weight training is great for the muscles, great for the heart, and helps you see those abs!

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Best Creatine Supplement

The best creatine supplement is...

I've take many different creatine supplements, and for years creatine supplements have all seemed to deliver the same results.

You get the typical surge of energy, decent pumps, but some times you get a slight bloating feeling...

So after some time of experimenting and looking for the best creatine supplement, I discovered Kre-Alkalyn.

Kre-Alkalyn creatine product, in my opinion, is the best creatine supplement out there!

The reason why Kre-Alkalyn creatine is the best creatine, is that you can take less of this product, and get even better results. No bloating, no loading!

After taking for a month, my strength has increased, and my body-fat has lowered.

The serving size on this supplement is tiny... You wouldn't believe how such a tiny serving size could pack such a huge punch!

You can mix this creatine supplement with water, and it has its own delivery system, so no need to take high sugars to spike your insulin.

I've saved money, and have gotten better results using Kre-Alkalyn. Best creatine supplement, hands down!

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