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.

Exercises

• Chest Muscles (anatomy and function)
  • Push-Up
  • 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 Muscles (anatomy and function)
  • 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 and function)
  • Chin-Up
  • 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 and function)
  • 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
    
    
    
• Shoulder Muscles (anatomy and function)
  • Seated Barbell 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
    
    
    
• Leg Muscles (anatomy and function)
  • 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
    
    
    
• Abdominals (anatomy and function)
  • Incline Sit-Up
  • 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
    
    
    
• Forearm Muscles (anatomy and function)
  • Wrist Curl
  • Wrist Curl Behind the Back
  • Reverse Wrist Curl
  • Reverse Barbell Curl
  • Reverse Preacher Curl
    
    
    
• What is Muscle Failure
• Negatives
• Intensive Reps
• Supersets
• Giant Sets

More

• Bodybuilding
  The most popular form of weight training. Bodybuilding basically is the art of modeling your body after your own wishes. Usually bodybuilders just care bout big muscles. The training works fast twitch muscle fiber and if the exercises are executed correctly, they are good for the joints. Disadvantage: Bodybuilding decreases endurance. (because more muscle mass means that your body has to supply the muscles with more blood and oxygen)
  
  
  
• Powerlifting
  Training of maximum strength and explosive power.
  Low rep training with heavy weights. Barbell Squat, Bench Press, Deadlift
  
  
  
• Weightlifting
  Olympic event where you lift a weight from the floor over-head.
  
  
  
• Fitness Strength Training
  Weight training for endurance athletes. High amount of repetitions per set. Good for the joints, muscle shape and endurance. Rehab capable.
  
  
  
• 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

Advice

• 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!

Suggestions

• Reactive and Isometric Strength Training
• Sports Nutrition
• Stretching
• Martial Arts