Weight Training Fundamentals

Are you eager enough to study all you need to know about weight lifting so you can put together the top workout schedules possible?

Keep reading and before you know it you will be strategizing weight lifting workouts to get enormous muscles or get sculpted as swiftly as doable!

Your number one Rep

Lets begin with the fundamentals. When youre a newbie in the sports club you might get confused at times with all the new terms flying around: reps, sets, dropsets, negatives, forced reps, squeeze and the burn are the conversation of the day apart from all the shouting and screaming that is!

Luckily its not all that difficult and before you know it youll be well versed and will toss around vocabulary like pre-exhaustion and pyramiding as if youve been a true gym rat for ages.

The most important gym expression must be the rep a rep in the gym is like a letter in language. They are the basis of each workout and thus of every profound build.

Rep is in basic terms short for Repetition and means nothing more than the whole movement of an exercise. If we use the bench press for example moving the bar up and subsequently down again is measured a rep. Reps are regularly done in series called sets. The standard amount of reps is 8-12, but can fluctuate depending on goals and other factors such as the part of the body that is being trained or even the time of the year (contest preparation or a bulk phase)

What do they mean by a set?

Lets do a warm-up set and next 3 working sets of 8 to 12 reps Aha! So thats what they were talking about! I told you it wasnt too difficult. In bodybuilding when we mention a set, we mean a succession of repetitions.

The generally used (often referred to as classical or multi-set) scheme of training works as following: you begin with 1 or 2 sets per exercise and steadily add more sets and exercises until youve built up to 3 to 5 sets of four to five exercises for the larger muscle groups (such as legs and chest).

More experienced trainers typically do 20 to 25 sets for the bigger muscle groups and 12 to 15 sets for smaller muscle groups such as the biceps and triceps. More often than not you would break about 45-60 seconds in between sets and slowly increase the amount of weight as you go along.

Is lifting more more effective?

How much kilos do I have to lift to get huge ? is one of the things people ask me constantly. Well it all depends on the way you execute reps and sets into your workout routine.

If you stick to my universal recommendations above youll be doing about 3-5 sets of 8-12 reps per exercise. It wont take long before you understand how much load you can lift for particular exercises and as you keep growing and get bigger youll be able to increasingly increase the weight as well. Go slow and up the poundages in 5-10% increments each time those 8-12 reps no longer pose much of a threat to your muscles.

Work hard and grow!


After completely transforming his own physique and ridding himself of the health problems doctors advised him to “get used to” – Shark has coached hundreds of people towards their fitness and health goals – regardless of their objectives. Using weight training as the foundation of a sound program to loose weight, build muscle, get fit or stay healthy – and he started EXPERT MUSCLE to help you with your weight lifting workouts as well.

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