Weight Training, Strength & Bodybuilding

In this section, you’ll find weight training exercises and methods for building both strength and size (hypertrophy). While training for size can sometimes be counterproductive for Wushu and gymnastics, you can actually gain quite a bit of muscle before it becomes an issue. So, unless you’re training to be a competitive gymnastics or Wushu athlete, it’s perfectly fine to follow a bodybuilding routine while still practicing your jumps on other days.

Chest

Anatomy
Pushups
Barbell Bench Press
Incline Barbell Bench Press
Decline Barbell Bench Press
Dumbbell Bench Press
Dumbbell Fly
Butterfly
Around the Worlds
Barbell Pullover
Cable Cross
One Arm Push-Up

Back

Anatomy
Hyperextension
Deadlift
Barbell Row
Seated Cable Row - Pulley Row
One-Arm Dumbbell Row
Wide Grip Lat Pull-Up
Wide Grip Lat Pull-Down
Pull-Down Behind the Neck with a Wide Grip
Pull-Up Behind the Neck
Straight Arm Pull-Down
Dumbbell Shrugs

Biceps

Anatomy
Chin-Ups
Barbell Biceps Curl
Preacher Biceps Curl
Alternate Biceps Dumbbell Curl
Dumbbell Biceps Hammer Curl
Cable Biceps Hammer Curl with Rope Attachment
Incline Dumbbell Biceps Curl
Incline Dumbbell Biceps Curl for the Flexors
Concentration Biceps Curl

Triceps

Anatomy
Triceps Push-Up
Triceps & Shoulder Push-Up
Close Grip Triceps Bench Press
Triceps Extension
Triceps Push-Down
Bent-Over Cable Triceps Extension with Rope Attachment
Triceps Kickbacks
Triceps Dips with One Bench
Triceps Dips on Parallel Bars
Triceps Bench Dips

Shoulders

Anatomy
Seated Military Press
Standing Barbell Military Press
Handstand Push-Up
Side Lateral Raise
Front Dumbbell Raise
Plate Front Raise
Reverse Fly
Cable Internal Rotation
Arm Circles

Legs

Anatomy
Barbell Squat
Pistol Squat / One-Legged Squat
Leg Press
Barbell Lunge
Leg Extension
Lying Leg Curl
Deadlift with Stiff Legs
Standing Barbell Calf Raise on a Wall
One-Leg Dumbbell Calf Raise
Donkey Calf Raise
Seated Calf Raise

Abs

Incline Situp
Crunches
Crunch Extensions
Cable Crunch
Leg Raise
Air Bike
Barbell Ab Rollout
Barbell Side Bend
Dumbbell Side Bend >> NEW
Cable Side Bend
Side Trunk Raise on a Horizontal Hyperextension Bench

Forearms

Wrist Curl Behind the Back
Reverse Wrist Curl
Reverse Barbell Curl
Reverse Preacher Curl

Sets & Reps

About Muscle Failure
Negatives
Intensive Reps
Supersets
Giant Sets

Strength Training

Your focus is on building muscular strength, with or without weights. I like to use the term "strength training" when you're not just working on the main lifts—like bench, squat, and deadlift—but instead try to build strength for a specific movement or skill in your sport. You can take any exercise and do 5 sets of 2–5 reps, resting about 2 minutes between sets. Don’t train to failure—stop 1–2 reps before your max.

Bodybuilding

You focus on muscle size, symmetry, and definition—mainly for aesthetics rather than performance. Usually 8-12 reps and 45 to 60 seconds rest between sets.

Powerlifting

You focus on your 1 rep max for the three main lifts: squat, bench press, and deadlift.

Crossfit

You combine elements of weightlifting, cardio, and functional movements.

Calisthenics

You focus on building strength for bodyweight exercises. Even though you are training to perform exercises without weight, you may do weighted pullups during your workout.

Endurance Weight Training

Focus is on lighter loads, higher reps (12–20), and shorter rest periods to build muscular endurance without excess bulk. Target sport-specific movements that aim to improve joint stability, posture, and fatigue resistance.

Other

Muscle Types & Muscle Fibers
Skeletal Muscle System
The Human Skeleton
Conventional Bodybuilding Routines
High Intensity Training (HIT)
How to Burn Fat Fast
How to Get a Six-Pack Fast

BTW

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.
Weight training will not make you slow. Bodybuilding will also not make you slow.
Protein powders and amino acids are NOT drugs!