Weight training, also known as resistance training, is a form of exercise that uses resistance to improve muscle strength, endurance, and mass. It can be done using weights such as dumbbells, barbells, or resistance bands, as well as bodyweight exercises.
There are many benefits to weight training, including:
Increased muscle strength and endurance: Weight training helps to build muscle mass, which in turn improves the ability to perform everyday activities and increases overall strength.
Improved bone density: Weight training helps to increase bone density, which can reduce the risk of osteoporosis and fractures.
Increased metabolism: Muscle tissue burns more calories than fat tissue, so weight training can help to increase the number of calories burned at rest, which can lead to weight loss.
Improved cardiovascular health: Weight training can help to improve cardiovascular health by strengthening the heart and increasing cardiovascular endurance.
Reduced risk of injury: Weight training helps to improve muscle balance and flexibility, which can reduce the risk of injury.
Weight training is a endevour will increase your mental toughness and overall masculinity and resilience.
Chest exercises target the muscles in the front of the chest, including the pectoralis major and minor.
Bench Press: A compound exercise that targets the chest, triceps, and shoulders. It is performed by lying on a flat bench and pressing a barbell or dumbbells upward.
Barbell/Dumbbell: Both types of weights can be used for chest exercises, but dumbbells allow for greater range of motion and can target the chest muscles more effectively.
Cable Fly: This exercise targets the chest muscles by using a cable machine to bring the arms together in a fly motion.
Tricep Push Down: This exercise targets the triceps by using a cable machine to push a bar down towards the hips.
Skull Crusher: A compound exercise that targets the triceps, it is performed by lying on a flat bench and lowering a barbell or dumbbells towards the head.
Side Raises: This exercise targets the shoulders by raising dumbbells out to the sides of the body.
Shoulder Press: A compound exercise that targets the shoulders, triceps, and upper back, it is performed by pressing a barbell or dumbbells upward while seated or standing.
Face Pull: This exercise targets the shoulders and upper back by using a cable machine to pull a rope towards the face.
Pullup: A bodyweight exercise that targets the back and biceps, it is performed by hanging from a bar and pulling the body up towards it.
Pullover: This exercise targets the back, shoulders, and chest by using a barbell or dumbbell to pull over the head while lying on a flat bench.
Deadlift: A compound exercise that targets the back, glutes, and legs, it is performed by lifting a barbell off the ground while maintaining a straight back.
Dumbbell Curl: This exercise targets the biceps by using dumbbells to curl the arms towards the shoulders.
Preacher Curl: This exercise targets the biceps by using a preacher bench and a barbell or dumbbells to curl the arms towards the shoulders.
Squat: A compound exercise that targets the quads, glutes, and hamstrings, it is performed by lowering the body by bending the knees while holding a barbell or dumbbells on the shoulders.
Leg Extension: This exercise targets the quads by extending the legs while sitting on a leg extension machine.
Hamstring Curl: This exercise targets the hamstrings by using a machine to curl the legs towards the glutes.
Romanian Deadlift: A compound exercise that targets the hamstrings, glutes, and lower back, it is performed by holding a barbell and lifting it while keeping the legs straight.
Raise: This exercise targets the calves by raising the heels while standing on a calf raise machine or a step.
Bench Press: 4 sets x 10 reps
Dumbbell Shoulder Press: 4 sets x 12 reps
Tricep Pushdown: 4 sets x 12 reps
Pullup: 4 sets x 10 reps
Barbell Row: 4 sets x 12 reps
Dumbbell Curl: 4 sets x 12 reps
Squat: 4 sets x 10 reps
Leg Extension: 4 sets x 12 reps
Hamstring Curl: 4 sets x 12 reps
Incline Bench Press: 4 sets x 10 reps
Dumbbell Fly: 4 sets x 12 reps
Tricep Dips: 4 sets x 12 reps
Pullover: 4 sets x 10 reps
Lat Pulldown: 4 sets x 12 reps
Barbell Curl: 4 sets x 12 reps
Deadlift: 4 sets x 10 reps
Leg press: 4 sets x 12 reps
Calf Raise: 4 sets x 12 reps
Rest day
Hypertrophy is the process of increasing muscle size and volume, and can be achieved through weight training. The optimal routine for hypertrophy will vary for each individual, but there are some general principles that can be applied to most people.
1. Use progressive overload: Progressive overload is the gradual increase of weight, reps, and sets to challenge the muscles and promote growth.
2. Train with compound exercises: Compound exercises such as squats, deadlifts, bench press, and rows work multiple muscle groups at once, which can lead to a more efficient workout.
3. Use a rep range of 6-12 reps: This rep range is typically considered the best for hypertrophy, as it allows for enough reps to stimulate muscle growth while still being heavy enough to challenge the muscles.
4. Vary your rep ranges: Mixing up the rep ranges and using different training methods such as drop sets, rest-pause, and supersets can help to keep the muscles challenged and promote growth.
5. Get enough rest and recovery: Adequate rest and recovery are crucial for muscle growth. It's important to get enough sleep, eat a balanced diet and allow for enough time between workouts for the muscle to recover.
6. Train with intensity: Training with intensity is necessary to push muscle fibers to the limit, which will ultimately lead to muscle growth.