Weight Training Instructions

In this section you will find exercises and training methods for bodybuilding and strength training in general. The exercise are ordered by muscle group, and the most important free-weight / body-weight exercise are always listed first. New instructions and articles are added constantly. Feel free to request instructions/exercises.




  • If you never lifted weights before, begin with a fitness or bodybuilding routine (2-3 workouts per week).
  • Learn the basic free weight exercises: Bench Press, Barbell Row, Barbell Squat etc.
  • Some gymnastics avoid weight training at all and only do plyometric exercises instead.
  • Weight training will not make you slow.
  • Stay away from drugs/steroids.
  • Protein powders and amino acids are NOT drugs!