Free Weights
Free-Weights Workout To Build Strength & Muscle Size.
Have you ever been unhappy with what you see in the mirror?
A free-weight workout can help you transform your body, give you improved confidence, and give you increased energy in life.
You don’t need a complex workout plan, and you don’t need to copy a famous bodybuilder’s workout routine to get results.
There are simple ways you can use free-weights to become faster, stronger, and healthier.
This article will show you a simple way to incorporate free-weights into your workout plan.
The Fundamentals
It’s not easy to build muscle size and strength at the same time. You’ll want to tackle them separately for the best results.
If you want to develop stronger muscles, then you’ll want to stick to a program with very few sets and reps, with long rest times in-between.
Something like 6 reps for 6 sets is a classic recipe for strength training. Consider long rest periods between sets, such as 2-3 minutes to allow your muscles to completely rest before every single set for maximum muscle fiber recruitment.
If you want to develop bigger muscles, then you’ll want to stick with a program with moderate reps and sets. 8-12 reps of 3-6 sets is the standard prescription for muscle size.
Aim for minimal rest periods between sets, such as 30 seconds to 60 seconds.
Super-sets and circuit training can also help.
Whatever your goals, eat at least 1.6-2 grams of protein per kilogram of body-weight every single day.
Protein is the building block of all muscle.
You break down muscle when you exercise, and you rebuild your muscle to be stronger and bigger with adequate food and sleep.
The Exercises
The Bench Press
The king of chest exercises.
This exercise can be done with either dumbbells or barbells.
Lie on a bench with your feet directly beneath your knees. Hold the weight above your chest. Push your hands up as far as you can.
Slowly lower them back to your chest to return to starting position.
The Back Squat
The king of lower body exercises.
This exercise can be done with either dumbbells or barbells.
Stand straight with your feet shoulder width apart.
Rest a barbell on your back with your hands. Slowly lower your buttocks as if preparing to sit in a chair.
Stop when your buttocks are parallel to the ground.
Then push your feet against the ground and stand up to return to the starting position.
Keep your weight on your heels at all times for stability.
Do squats in a squat rack if you’re a beginner because it’s safer.
The Romanian Dead-lift
The dead-lift is considered the king of all exercises because it’s a great indicator of strength in general.
Stand with your back straight and feet shoulder-width apart.
Hold a barbell with an overhand grip at your thighs.
Bend your knees a little and lower the barbell down to your shins as you feel a stretch in your hamstrings.
Slowly straighten your knees and reverse the movement you just did to return to the starting position.
Build Functional Strength & Muscle Size
Exercises for a Full Body Home Workout. Free weight exercises are some of the best ways to build strength as well as improve your functional fitness levels. The weight bench is one of the most versatile pieces of gym equipment available and, if used properly, can transform your workout routines as well as your body.
Free weights are a form of strength training that can be defined as resistance exercises provided by ‘free’ objects that aren’t attached to anything and that you can quite literally pick up and move. Free Weights are used to tone and build muscle, which in turn helps to lower cholesterol levels and blood pressure, stabilise blood sugars and encourage hormone health and bone density. Typically barbells, dumbbells and kettlebells
