What is weight training?
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It
uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force
generated by muscle through muscle contraction.
It is a system of resistance exercises designed to improve overall physical fitness. The goal is to improve your
strength, muscular endurance and flexibility.
What is the importance of weight training?
Increased muscular strength
Increased strength of tendons and ligaments
Potentially improves flexibility (range of motion of joints)
Reduced body fat and increased lean body mass (muscle mass)
Improved strength, balance, and functional ability
Improved self-esteem
Develop self-discipline/goal setting
Reduce injuries and speed up recovery
What are some misconceptions about weight training?
1.
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6.
Strength slows you down
When you stop strength training, your muscles will turn to fat
If girls lift weights, their muscles will begin to look like boys’ muscles
It is necessary to lift for two or three hours per workout to obtain maximum strength gain
To develop strength faster, it is necessary to lift everyday
If everyone would work at the same rate, each person would gain strength at the same rate
Olympic Bar
Curl Bar
Hip SLED
Lifting Belt
approximately 7’ 45LBS
bent to avoid possible pressure 20LBS
weighs approximately 75LBS
Used to support lower back (Clean-Squat)
“Demon PRIDE”
Weight Training Terms
Aerobic - Longer duration exercise aimed primarily at increasing fitness levels and burning calories.
Anaerobic - Shorter duration exercise aimed primarily at increasing strength levels.
Body Building- Program designed to build your physique for exhibition.
Cardio - Exercise aimed at increasing the heart rate in order to improve cardiovascular performance and burn fat.
Circuit Training - A form of weight training where you are moving quickly between exercises with the goal of a quick
workout that provides anaerobic as well aerobic benefits. Not ideal for mass gain.
Failure - Lifting to failure requires you to lift to complete muscle exhaustion, the point where you cannot complete
another rep and fail in an effort to do so.
Fatigue - Lifting to fatigue means you stop short of failure, lifting to the point you feel your muscles about to give out
but stop a rep or so before they fail. This provides an adequate solution for those who cannot workout to failure
because they train at home or do not have the services of a spotter.
Free Weights - weight training utilizing dumbbells, barbells and weight plates. Free weights are important to mass gain,
as opposed to machine-based training, because they better allow the development of accessory muscles necessary to
support increased muscle mass.
Isolated Exercise - An exercise requiring only one joint movement, used to isolate a specific muscle.
Max - Your max is simply the maximum amount you can lift for a given number of reps.
Olympic bar – approximately 7’and weighs 45 pounds
Plateau - A point where progress slows or halts and it becomes seemingly impossible to make gains. This will indicate a
need to change your training program.
Power Lifting- A program designed to train an individual to lift as much weight as possible
Pyramid Routines - Routines that use sets at different levels (different rep totals) to form a pyramid. This is an effective
technique for mass building.
Reps - A rep, or repetition, is the completion of the full motion called for by a particular exercise. For example, with the
bench press, lowering the weight to your chest and then pushing it back up to where the arms are straight (but not
locked) is one rep.
Sets - A set is the amount of reps you do before resting. If you were to follow a routine that called for 3 sets of ten reps
of bicep curls, you would do 10 reps, rest and then repeat two more times.
Split routine-An exercise program that works only certain body parts on certain days
Spotter - A person who watches you lift and helps move the weight out of harm’s way when your muscles fail. A spotter
(or self-spotting apparatus) is necessary when working out to failure for some exercises like the bench press.
Steroids- Man made substance which mimics the male hormone testosterone.
Superset - Doing two exercises back-to-back. For example, completing a squat set and then immediately doing
hamstring curls.
Weight belt- Used to support lower back (squat-clean)
Weight training – System of resistance exercises designed to improve your overall physical fitness
“Demon PRIDE”
Muscles and Lifts
Lying Triceps Extension
Put your back down on a secure weights bench and have a training partner pass the barbell.
Grasp the barbell with an overhand grip, hands should be 2-8 inches apart.
The arms should be locked out directly over the chest, with the bar straight ahead of your chin.
While the upper arms remain stationary lower the bar by bending at the elbows until the bar reaches your forehead.
Power the weight up by extending the arms.
The elbows should still be pointing upwards during the whole movement .
Start
Finish
Muscle (upper body)
Triceps
Upright Rows
Grasp the barbell with an overhand grip (palms facing down), hands slightly closer than shoulder width apart.
Pick the bar up, bending at the knees and keeping your back straight. Lift the bar straight up while keeping it as close to
your body as possible (you should pull the bar up to around chest height).
Pause, then slowly lower the bar back to the starting position.
Start/Finish
Muscle (upper body)
Trapezius
Dumbbell bench
Sit down on bench with dumbbells resting on lower thigh.
Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell
Press dumbbells up with elbows too sides until arms are extended.
Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder
Start
Finish
Muscle (upper body)
Pectorals
Seated Rows
To begin the seated row take hold of the handles of your favorite bar (Could be like the one shown).
Sit with your back straight while keeping your legs bent and feet against the metal block.
Extend your arms feeling your lats stretch.
Pull the weight back into your body until the handles touch your abdomen.
Start
Finish
Muscle(upper body)
Latissimus Dorsi
Dumbbell Flys
Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position.
Internally rotate shoulders so elbows to sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position.
Bring dumbbells together in hugging motion until dumbbells are nearly together
Start/Finish
Muscle (upper body)
Pectorals
Triceps extension
Use a high cable pulley with a rope or bent handle. Select an appropriate weight.
Stand facing the cable pulley with your feet pointing straight ahead, shoulder width apart. Your knees should be slightly
bent.
Grab the rope/handle with the elbows bent. This is the starting position.
Extend the elbows by pressing the hands down towards your thighs.
Hold and then slowly return the weight to the starting position.
Start/Finish
Muscle (upper body)
“Demon PRIDE”
Triceps
Jammer
Grasp the handles with your hands and position your shoulders directly behind your hands
Position your feet shoulder-width apart with your feet flat on the floor
From a dead-stop position explode forward by extending your hips. Initiate each repetition for this dead stopped position.
As you explode outward be sure to keep the handles in front of you. Do not allow your body to move ahead of the
handles.
Follow through by extending your knees, shoulders, ankles and elbows.
Finish each rep with a momentary pause checking to make sure everything is extended. There should be a straight line
from your ankles to your hands
Start/Finish
Muscle (lower body)
latissimus Dorsi
Deltoid
Pectoralis Major
Hamstring
Quadriceps
Gastrocnemius
Leg Curl
Lie face down on a Leg Curl machine, chest flat on it and hands gripping on the handgrips.
The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the
machine.
Curl your legs up, keeping your hips down against the bench.
Squeeze at the top then lower slowly back down.
Do not use momentum to swing the weight up as this will reduce the effectiveness of the exercise
Start/Finish
Muscle (lower body)
“Demon PRIDE”
Hamstrings
Lat Pull –Downs
From the seated position grasp the bar in a wide palms-down grip with arms fully extended.
Pull the bar down until it touches the base of the neck
Pull downward by pulling the shoulder blades together
Return the bar under control to the starting position, until the arms are fully extended.
Start/Finish
Muscle (lower body)
latissimus Dorsi
Push Press
Bar is placed on the athletes shoulders as in the squat. Feet are hip width apart which is slightly narrower stance.
Athlete initiates the movement with a quick controlled dip. Again this dip should be initiated as if the athlete were about to
perform a squat. The heels should remain in contact with the ground.
DIP and DRIVE off the heels. The athlete explosively drives the weight upwards using hips and legs.
There should be no hesitation at the bottom of the dip.
At this point the athlete will finish the movement with a shoulder press type action
Start/Finish
Muscle (upper body)
Hamstrings
Triceps
Deltoid
Trapezius
One Arm Dumbbell Rows
Stand on the right side of a flat bench and grasp a single dumbbell with the right hand.
Place the left knee on the bench and the left hand toward the head of the bench
Bend over so the torso is parallel to the floor and allow the dumbbell to hang over the right side of the bench, almost
touching the floor.
Raise the dumbbell to the chest by lifting the elbow upward the bending the arm.
After the dumbbell reaches the chest, slowly lower it to the starting position
Repeat for the desired number of repetitions, and then switch positions to exercise the opposite arm
Start/Finish
Muscle (lower body)
latissimus Dorsi
“Demon PRIDE”
Deltoid
Front Squats
From a starting position IN THE SQUAT RACK, grasp the bar with an over hand grip, slightly wider than shoulder width.
Step under the bar rotating the elbows under the bar and position the bar in the indentation of the shoulders; between the
neck and anterior deltoid
Position the feet slightly WIDER than shoulder width, with toes pointed slightly outward
Begin the descent by dropping the hips down and back
As you descend push the elbows up. Keep feet on floor
Keep the torso straight and rigid throughout the movement
Start/Finish
Muscle (lower body)
Hamstring
Quadriceps
Bent Over Rows
Hold the barbell with a slightly wider than shoulder width grip
Begin the exercise by setting the lower back; expand the chest by taking a deep breath, push hips back
After setting the back lower the barbell to the starting position of the exercise by slightly bending the knees and rotating
at the hip joint until the upper torso is 10 to 30 degrees above horizontal
Be sure to counterbalance the barbell weight by keeping the hips back and the weight on the heels
Pull the bar up and touch the lower chest or upper abdomen
Lower the bar slowly and with control until the elbows are fully extended
Start/Finish
Muscle (lower body)
latissimus Dorsi
Shrugs
Deltoid
Stand erect, feet shoulder width apart, knees slightly bent and back rigid and straight.
Use an overhand grip slightly wider than shoulder width. Arms straight Initiate the lift by pulling the shoulders up towards
the ears in a controlled movement
Pause at the top and slowly return the bar to the starting position
DO NOT use the legs or torso to assist in raising the bar. DO NOT round or rotate the shoulders
Start/Finish
Muscle (upper body)
Trapezius
“Demon PRIDE”
Deltoid
Squat (Core Lower body Lift)
How to Squat:
Get in a comfortable upright stance with your feet shoulder
width apart. Your toes should be pointed straight ahead or
slightly outward, never inward or knee strain will result.
Focus your vision straight ahead. Do not tilt your head
backwards or raise your eyes in your head as this will disrupt
your balance.
Place the barbell high in the chest, resting on the shoulders (not
the neck) and grip the bar comfortably with your hands slightly
wider than your shoulders. Be careful to keep your elbows high,
or cross your forearms to balance the weight.
Keeping your heels planted firmly on the floor, inhale and move
your butt back and downward. Do not start by bending the
knees.
Continue downward, by bending the knees, but be careful not to
allow your knees to move forward. This will save you stress on
your knees.
When the thighs reach parallel, begin exhaling and return to the
starting position. There should be no sideways movement,
especially in the knee or hip area.
Power Clean
How to Power Clean:
Start Position
• Bar loaded evenly, collars in place and secure
• Feet approximately shoulder width apart
• Feet flat on the floor
• Bar touching shins
• Arms locked, regular grip, thumbs around bar
• Back straight
• Head facing forward
• Thighs parallel to floor
• Shoulders over bar
• Easy pull off floor
• Keep arms straight (do not bend elbows)
• Bar stays close to body
End Position
• Knees move back under bar
• Bar touching top of thighs
• Back tight, arms straight
• Body extends fully, athlete up on toes
• Traps are shrugged to elevate bar
• Continued upward pull by pulling with arms
• Weight racked across top of shoulders
• Elbows point out and high
• Feet spread slightly to side
• Athlete stands up, under control
• Bar lowered to floor, athlete bends at knees and hips
Incline Press
How to Incline:
Lie on a incline bench, feet firmly on floor.
Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench.
Roll your shoulders back and down so the shoulder blades are
firmly
pressed against the bench and the chest is sticking up. This
should result in the spine being slightly arched.
Your arms should be placed straight up with your hands gripping
the bar slightly wider than shoulder width.
Inhale and hold your breath as you lower the weight. When the
bar reaches the chest, even with your nipples, begin to move the
weight upward. Do not bounce the weight off your chest.
Exhale as you pass the point of greatest resistance. Pause
slightly at the top of the movement and repeat.
Bench Press
How to Bench Press:
Lie flat on a bench, feet firmly on floor. Make sure that your
butt, back, shoulders, and head are firmly positioned on the
bench.
The lifter starts by lowering the bar to the chest. The weight
continues down until it gently touches the chest just below
nipple level. Striking the chest with too great a force can result in
fractures to the sternum or ribs.
The pressing phase begins as the weight is pushed toward the
starting position. The lifter exhales as the muscles contract to
control the ascent of the weight.
The pressing phase concludes with the arms fully extended and
the elbows locked.
Common errors:
1) Arching the back
2) Lifting the feet from the floor
Other INFORMATION
Muscles and Lifts
Abdominal
Hip Sled
Arm Curl
Things to know about weight training
1. You Don’t Have to Be Big to Be Strong
Strength training involves training the muscles and the nervous system--together they make what is called the
neuromuscular system. Having big muscles doesn’t guarantee that you will be stronger than someone with smaller
muscles who trains for strength. It depends on how you train--and natural ability, of course.
2. Free Weights Activate More Muscles than Machine Weights
Free weights generally require muscles other than those in the target muscle group to stabilize the weight when you
move it. With machines, the weight path is restricted and controlled by the machinery structure and fewer ancillary
muscles are required during the lift, pull, or push. Even so, machine weights do an excellent job of challenging
muscles. You can get variety and results if you do both free weights and machine weights.
3. Eccentric Exercise Makes You Sore
When you bend your arm to lift a dumbbell, the action you take is concentric. This occurs when the joint angle
decreases and the target muscle, the biceps, shortens. When you return the dumbbell to the starting position, you
straighten the joint and lengthen the muscle in what is called "eccentric" movement.
As a general rule, eccentric exercise causes more muscle damage and soreness than concentric movement. Some
weight trainers emphasize eccentric exercises because they believe it builds muscle faster. Either way, go easy on the
eccentric exercise.
4. It’s Difficult to Increase Muscle While Losing Fat
I won’t say it’s impossible, but it is unlikely that you can lose body fat and increase muscle at the same time. The
body does not deal well with contradictory metabolic phases--in this case losing and gaining at the same time. The
best you can probably hope for is to maintain muscle while losing fat. In a weight loss program, your best option is to
ensure you continue to weight train during fat loss and after your weight stabilizes in order to maintain muscle at an
optimum level.