With our ageing baby boomer population, joint pain and joint problems such as arthritis are rapidly becoming major health concerns. Knee, hip and other “load bearing” joint surgeries are becoming increasingly more common. But did you know that a regimen of exercise that includes weightlifting and nutritional supplements like Glucosamine has actually helped some people avoid surgery?

First up we must dispel the myth that workingout with weights can cause joint pain. Now I am not saying that no one has ever left a gym with a sore knee, or shoulder, or elbow, quite the contrary people often do. But if that is caused by your weightlifting routine you are probably doing something wrong. Chances are you are not warming up properly prior to weightlifting, lifting with poor technique, or too much weight, or are not allowing enough time for your joints to recuperate after sets. Here we are discussing the joint pain that can and does occur from everyday “wear and tear”, Osteoarthritis or other conditions. Proper weight training has been found to actually improve joint health, return functionality and decrease this pain.

A recent study released in the October 2006 issue of Arthritis Care and Research followed two groups of patients with knee arthritis. One group was given a regular series of Range of Motion Exercises the other a regular routine of Strength Training Exercises, that included weightlifting routines to strengthen the quadriceps and other leg muscles. All patients in the weightlifting group reported less pain then in the ROM group, and more importantly X-rays of those in the Strength Training Group verified that the progression of their arthritis had slowed.

Regular exercise of the joints replenishes joint lubricants and builds cartilage. Weightlifting increases the muscles around joints. Stronger muscles from weightlifting exercises offer more support to the joints. From the process of weightlifting you become physically stronger. This means you can participate in more activities, which make your joints healthier. We already know how weight training builds muscle and how that can improve your overall health and help you lose weight. All orthopedic specialists agree a sure way to reduce joint pain and improve joint health is to lose weight, and ease some of the burden on those weight-bearing joints like the hip or knees.

Simple common weight training exercises have been found to be the best to reduce joint pain of the hips and lower extremities, such as Squats and Leg Extensions. If you are not already weightlifting just as a matter of course to improve health, and are experiencing knee or hip pain, now is a great time to start. Many Americans have totally eliminated their need for ant-inflammatory drugs and other medications to manage their joint pain through weightlifting and strength training. And once you have eliminated your joint pain and start to realize all the other benefits from working out with weights, you can be well on your way on the road to better health and better fitness all around.

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

In weight lifting it is important to know the proper techniques to achieve the desired benefit of a given weight lift exercise. Lifting incorrectly not only can work the wrong muscles but also may cause muscle strain or other injuries. Despite the popular motivational expression “no pain - no gain”. Weight lifting when done correctly should not hurt, if you are experiencing physical pain during or after a weight lifting workout, chances are you are using the wrong amount of weight or incorrect technique.

The Deadlift is a popular weight lifting exercise in competition and for professional and personal training. It is the classic weightlifting technique where one grasps a barbell that is on the floor from a squatting position and stands up bringing the barbell to just past the knees. It is the ultimate “test of strength” and is the key movement in competitive powerlifting. While you start from a “squatted” position A Deadlift is unlike a Squat or most other weight lift techniques for that matter, because as its name implies you are lifting a “dead weight”. In other words a weight that is not already in motion or other wise already off the ground. It is for this reason that it really puts the muscles to the test, and can also be quite risky if done wrong. The Deadlift works just about every muscle group of the lower body including the abs, the lower back and the back. Other muscle groups involved include the hips, thighs, hamstrings, calves and glutes. To some degree the Deadlift also works the trapeziums (upper back and holders) and the forearms.

To Deadlift, grab the bar with a comfortable grip; legs should be shoulder length apart. Lower body into a squatting position with hips parallel to the floor, back straight, eyes looking forward. Tighten your stomach muscles, and raise yourself and the bar “pushing” with your leg muscles and extending your hips, you are not lifting the weight with your arms or your back. The bar should come to a position above your knees and in front of the hips. Do not round you shoulders. Return the bar slowly to the ground and repeat. The biggest mistake people make in a Deadlift that can cause serious injury is trying to lift with the arms, back, or other muscles of the upper body. While some of these groups will be worked in a Deadlift, the Deadlift is not an upper body weightlifting exercise. To avoid this it is helpful for the lifter to envision trying to push your legs and hips through the floor rather then pulling up on the bar with your arms and back.

The serious risk to improper lifting in a dead lift is back injury. It is imperative to keep the back straight during a dead lift. If you do not this can put stress on the disks and lead to all manner of back problems. A lifting belt could stabilize the lower back and is a good idea if you already have a back condition, however some pros say that lifting belts prevent you from strengthening the very areas that are in need of help in people with back pain.

There are a few variations in weight lifting of the Deadlift, such as the Romanian Deadlift, which is not really a Deadlift at all since in this variation after initial lift, you do not return the bar to the floor. It is designed to work more of the thighs and hamstrings.

The world record for the Deadlift is held by weight lifter Andrew Bolton of Great Britain who pulled 1003 pounds, the first ever Deadlift over 1000 pounds.

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

Conventional wisdom has been that the best exercise to improve heart health and maintain a healthy cardiovascular sytem and thereby reducing the risk of stroke and heart attack were aerobic or so called cardio workouts. Weight lifting has traditionally been considered an anaerobic exercise, and as such was not thought to be the best choice for heart health. However that is no longer the thinking. Many medical professionals and personal trainers recognize the benefits weightlifting has on the heart and lungs, especially when combined with more traditional cardio workouts.

While up until recently cardiologists actually discouraged their patients from weight training and weightlifting, that view is changing. The American Heart Association published recent evidence that shows the benefits to the heart of working out with weights. The reversal of opinion is not only because physiologists now recognize that there is indeed an aerobic component to weightlifting exercises, but because of the overall improvement in condition and body changes that weightlifting and building muscle create. It has been found that increasing muscle mass and strength actually lowers Resting Metabolism, and resting blood pressure.

While the benefits of building muscle to the body’s most important muscle, the heart - are becoming readily apparent for any healthy person - for the heart patient weightlifting and resistance training can be very important to preventing future heart attacks or other cardiac episodes. It is all about being in better condition and being stronger. It’s not brain surgery but it is basic heart science. If you have a weak heart even simple tasks like walking up stairs lifting groceries, even walking can put a strain on it. If you are stronger from building lean muscle mass these tasks become that much simpler, your heart doesn’t have to work so hard. Studies have also shown that when people lifting weight were monitored for cardiac output the heart pumped stronger and faster. Like any muscle this builds stronger walls in the ventricle, the pumping part of the heart. Strong ventricles mean the heart can pump more efficiently, and effectively lowers resting heart rate, which can lower blood pressure, one of the main contributing factors to heart attack and stroke.

And of course gaining a healthy heart is not the only benefit of weightlifting. Most people who have heart problems are also overweight or struggling with some of the other problems of obesity like diabetes. Weightlifting is a great way to lose weight and keep it off by raising your metabolism and making your body burn calories more efficiently. While minute for minute anaerobic exercises like weightlifting will not burn as much as an aerobic exercise like biking or jogging, in other words15 minute on a stationary bike initially burn far more calories then 15 minutes of weightlifting. However its been found that up to two hours after a 15 minute weightlifting workout, the body continues to burn calories as the muscles remain in an agitated state. The American Heart Association now recommends a 30 minute aerobic workout 6 times a week, and adding a weightlifting session of at least 15 minutes 3 times a week.

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

One of the ways that medical professionals determine if you are overweight is by a rating called body mass index. BMI is an approximate measure of body fat based on weight and height proportion. BMI was designed to get an approximation or snapshot of body fat - it can over estimate Body fat in those with a lot of lean muscle mass, like weightlifters. BMI is calculated by taking your weight in pounds, multiplying by 703 and dividing that number by your height in inches squared. Compare the results as follows:
BMI
Weight Status
Below 18.5
Underweight
18.5 -24.9
Normal
25 - 29.9
Overweight
30 & Above
Obese

Now while it is true that professional weightlifters and especially professional bodybuilders whose regimen and diet is specifically programmed to increase lean muscle for “show” and eliminate as much body fat as possible - can have an inaccurate reading on their BMI. A competitive body builder for example has on average only 4% body fat! But for most of us, if you have not already picked up the sport of weight lifting - and you hit in the 25 or over range on that chart, the truth is there is no better way to lower that BMI and get in shape the weightlifting.

Weightlifting eliminates most of the problems of yo- yo dieting by building lean muscle mass and increasing metabolism. Especially for ageing baby boomers who see those BMI number creeping up and want to do something about it - weight lifting is the way to go.

For weight control it is best to combine weightlifting with cardiovascular workouts, and of course healthy eating. Foods rich in fiber and whole grains and low in fat are the keys to effective weight loss when combined with weight training and exercise. And don’t forget to also drink a lot of water. It is important if yo really want to lower your BMI and get in better shape that you combine your weight lifting with cardio work outs. In the first place you should never lift weight without doing some kind of cardio warm up first - just to get the heat and lungs pumping. Also if you are really weightlifting to sculpt a defined and toned body - you need the cardio to burn calories and fat.

In developing a weightlifting routine designed t maximize health, strength, build muscle and reduce your BMI - it is important not to overtrain. That means rotate you muscle groups. And you also need to be aware of primary and secondary muscle groups. What that means is that there are weightlifting exercises that are designed to work a primary muscle group, but since almost all muscles are interconnected they also will train a secondary muscle group. This is the very reason why weightlifting gives you so much “bang for the buck” and a total body work out. For example just about every lift to build chest and shoulders also works the triceps. So if you do triceps on one day, followed by chest the next, and the shoulders the following you will overwork and overtrain the triceps. A good rotation is or split would be: Monday - Chest/Triceps, Tuesday - Break, Wednesday - Back/Biceps, Thursday - Break, Friday - Legs/Shoulders, Saturday & Sunday Break..

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

Weightlifting is probably the single most effective exercise you can do to improve health and general fitness. Weightlifting raises your metabolism. Weightlifting builds strength and self-confidence. Weightlifting can improve your game no matter what sport you are active in. Weightlifting improves cardio function and heart health. Weightlifting can even strengthen bones and lessen or prevent the symptoms associated with osteoporosis.

Big or small, short or tall, anyone can benefit and benefit greatly from weightlifting. As we age our metabolism slows down and we lose lean muscle mass and bone density. Loss of lean muscle mass leads to even slower metabolism, and this becomes a vicious cycle leading to on overweight and sedentary lifestyle which brings with it a whole host of other health problems. Now I am not saying that lifting weights and weight training can reverse the ageing process, but it can break this cycle, and make you feel fit and keep you fit at any age. Just ask Jack LaLanne, still going “strong” at 92.

One of the hardest parts of any exercise program is motivation to keep going. It is easier to stay motivated with weightlifting and weight training then most other exercise. Because you can see and feel the result in just a short time. Weight lift for only a few weeks and you will start to see an immediate increase in your strength and stamina by 20 to 40%. And this will not only be in the gym, suddenly all those grocery bags you carry home from the store or your kids are going to feel much lighter. Increased strength and power will improve any sport you are into. Stronger leg muscles will allow you to run faster. Stronger upper body and can hit a ball harder or throw further. Weightlifting and strength training improve stamina overall, and stronger muscles and bones can take more of a pounding so lifting weights can help prevent other sports related injuries.

Of course weight training will help you look better. And many people start lifting only to improve their physique and physical apperance. They do not even realize all of the other benefits one gets from sculpting a toned and defined body by weightlifting. While some fitness experts argue that Aerobic exercise is better to improve cardio vascular health then weight training, studies have proven that cardiac output increases during weightlifting. And of course it is a physiological fact that the heart and lungs support all muscle function, so when muscles are taxed during weightlifting their support system is also getting a workout. That is why today most fitness experts suggest that you engage in an exercise program that includes at least some weight lifting combined with cardio, even a few days a week, for total overall good health and fitness.

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

To achieve the proper benefit for any given weight lift exercise you must know the proper techniques and do it right. Incorrect lifting technique can work the wrong muscle groups, or worse result in strain or other injuries. The idea of “no pain - no gain” refers to the burn or the tingle you get when you have worked a muscle to the point that will result in its coming back stronger. Weight lifting is not supposed to hurt, and if it does you are either using inappropriate amount of weight or improper technique.

One of the most common weight lifting repetition exercises is the Squat. The Squat, which can be done with Free Weights or Machines, is one of the best weight lifting exercises there is to build lower body and leg strength. The squat is a weight lifting exercise primarily targeting the quadriceps (thigh muscles) and the glutes. (Rear end). But when done correctly it also works out the hamstrings, the calves, and the lower back. Weight lifters have called the Squat “The King of All Exercises” because it works so many muscles at one time and so quickly builds muscle mass. Ironman Tri-Athlete, Ray Fautex says that if you only had 15 minutes a day to do one exercise make it squats.

The squat is done by bending at the knees and hips and lowering the torso between the legs, and then returning to a standing position. The torso should remain as upright as possible during the bend. In doing squats, keep your back straight. Your feet should be about shoulder length apart. Keep your toes pointed forward. Try it a few times with no weight. If it feels difficult you are probably doing it right. It is absolutely critical to keep the back straight during squats or serious injury to the lower back can occur. If you already have a weakened lower back do to injury a weight belt could be worn during squats to help support the lower back. Feet should remain flat on the floor. To maintain proper balance during the upward motion of the squat, force should be exerted from the heel of the foot and not the toes. If squatting with a particularly heavy weight you should use a squat cage, or have a spotter to help you return the barbell to a safe resting position after the squats.

The most common squat is the back squat - were the barbell is held behind the head, across the upper back. But there are dozens of variants. Such as the Hack Squat where the weight is held behind the legs. The Overhead Squat, which is my particular favorite - squatting while holding the barbell at full extension over your head. There are several Squats where you hold the barbell in front of you like the aptly named Front Squat, where it is gripped with your arms folded across your chest, or the Zercher Squat, where it is held in the crook of the arms.

Squatting is a great weight lifting exercise but by its very nature a very rigorous one. It is recommended that a squat be learned from an experienced weight lifter or professional trainer to avoid potential serious injury.

and here is a very small part of the report. Read on….

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

In many articles and in common usage you will hear or see weightlifting and strength training used as if they are the same thing. They technically are not. Weightlifting is a type of strength training, but it is not the only one. The whole idea of strength training is to build muscle mass. Muscle mass is built by forcing muscles to work harder against an opposing force. In weightlifting that force is gravity. You use your muscles to lift either a free weight or a weights on a machine to overcome gravity. But there are other types of strength training too - such as resistance strength training, in which you use the muscle to overcome resistance like that of a resistance band, or resistance machine that uses a series of pulleys. Or Isometric strength training that pits one muscle against another. Still most fitness professionals agree one of the best methods of building muscle is to strength train through weightlifting. And for the purposes of most discussions about how we build muscle and the many benefits thereof, strength training and weight lifting can be considered interchangeable. In fact prior to modern times where much more has been learned about physiology and exercise, and other methods of strength training exercises have been developed, strength training and weight training were pretty much interchangeable terminologies.

Regardless of what you call it strength training and/or weightlifting provides significant health benefits. Strength training builds muscle, strengthens bones and ligaments, and adds to overall fitness and well-being. The key to using weightlifting to increase strength is to use the concept of progressive resistance. You need to continue to tax the muscles by increasing the force they need to work against overtime to continue to build up and gain strength. In weightlifting this is accomplished by either adding more weight or increasing repetitions. Weightlifting is also a great way to strength train because weight lifting exercises, either with free weights or machines have been designed to work targeted and specific muscle groups. So if you want to add strength to your legs because you are a soccer player, you can target leg-lifting exercises, and still receive many secondary benefits of weightlifting and general strength training.

Weightlifting is not however the same thing as Bodybuilding. Popularized by the Movie “Pumping Iron” and rise in fame of Arnold Schwarzenegger, bodybuilding uses similar techniques to weight lifting and carries many of the same benefits, but it is sport with different goals. Most bodybuilders train for open competition, so their goal is to maximize muscularity and minimize body fat. Competitive body builders have from 2- 4% total body fat. A weight lifter or weight trainer on the other hand, is primarily concerned with increasing strength and stamina, and is not too concerned with

and here is a very small part of the report. Read on….

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

Whether your 8 or 80, weightlifting can be used to improve your overall health. While at one time it was thought that children should avoid lifting weight as exercise because it can cause damage to their maturing bones, and that seniors are just too weak and frail to weight lift. Both of these ideas have proven unfounded. Weightlifting when done correctly can help anyone get and keep fit. There has been very little evidence of bone growth plate damage in children who weight train properly, and seniors well into their 80’s and 90’s have shown to actually reduce some of the bone loss that comes with aging by working out with weights.

Weight lifting has a multitude of benefits that do not start and end with the obvious of increased strength and more lean muscle mass. We know that increased muscle mass increases your metabolism. Increased metabolism helps you lose weight and keep it off. Weight lifting is also a great natural anti-depressant. It relives stress like any strong work out by raising the level of endorphins like dopamine and serotonin, which are known to fight feelings of depression and anxiety.

Basic weight lifting techniques and workouts are usually what are called isotonic exercises, because the muscles are used to apply force to push or pull a weighted object. That object could be anything, but most commonly we are talking about barbells or dumbbells, or weight machines.

Weight lifting exercises to gain strength and improve health can be isolation exercises or compound exercises. An isolation exercise is one that is designed to workout or build a specific muscle or muscle group, like a leg lift.

Compound exercises are those weigh lifts that are designed to work several muscle groups. Inclined leg presses, where you use both legs to press out to move a weight while reclining on a weight bench is a compound exercise because it involves the quads, the hips, hamstrings, glutes and even can strengthen the knee joints. That is one of the greatest health benefits of weight lifting - many single exercises can be used to work groups of muscles, and produce a great total body workout.

Compound exercises are the best to develop increased strength for overall health and daily activities. The muscles worked out in most compound weight lifting exercises most closely resemble the pushing, pulling, bending and lifting we do in our everyday activities, and will make these tasks much easier after just a few weeks of weightlifting.

Most of the common weight lifting exercises you are familiar with like the Squat, Deadlift, and Bench Press are compound exercises. Another example of an Isolation Exercise would be the Curl for Biceps. Isolation exercises can be helpful if you want to target a specific muscle group and improve performance for a given sport like your golf or tennis swing, or improving your forearms to help carry around your four year old, as my wife recently discovered!

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and here is a very small part of the report. Read on….

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

Can I lose weight by lifting weights? It is a good question. And the answer is if that is the intention of your weight lifting regimen - yes. Now of course in the classic story of the “98 pound weakling” who got sand kicked in his face on the beach and then went on to become Charles Atlas - weight lifting lead to increased muscle mass and weight gain - and of course even today many people lift weights to “bulk up”. But a properly designed weight lifting workout can be used to burn fat, increase metabolism and lose weight.

Doctors and fitness experts agree the key to effective weight loss is to raise what is called Resting Metabolism. Resting Metabolism Rate (RMR) is the rate at which your body consumes fuel when at rest. That fuel is better known as calories. Do you know where the bulk of calories are burned or used in the body - in lean muscle mass. Muscle is active tissue, muscles even at rest burn calories - fat does not. The more lean muscle mass you have the more calories you burn. What is the best way to build lean muscle mass - lifting weights of course! This is why diet alone never leads to permanent weight loss; diet without exercise does nothing to increase RMR. And even the exercises usually associated with sliming down, like aerobics and other cardio workouts, also do little to raise RMR - that is why fitness gurus all suggest adding weight lifting to any exercise program designed for effective and permanent weight loss. This is true for men as well as women. Many women fear weight lifting because they are afraid they will get “too bulky” or “too manly”. This is simply not so, Mother Nature has seen to that. Most women just do not have enough testosterone (which speeds and enhances muscle growth, actually making it easier for men to raise their RMR, sorry gals) - to develop a “manly physique”. Remember we are not talking about a heavy 2 hour a day pumping iron session. As part of a regimen to raise RMR, moderate weight lifting 2 - 3 times a week is all it should take.

Start out with a weight that is comfortable for you and that you can lift in any given exercise 8-12 times or repetitions. If the muscles do not become noticeably fatigued by the 12th time, the weight is too light, gradually increase until the first signs of fatigue come in at around that 12th rep. To build the most lean mass, gradually increase the weight by about 10% each time you can do the 12 reps. Remember weight lifting is designed to raise RMR and build lean muscle mass as and adjunct to cardio, not as a replacement. They work arm and arm, cardio to burn fat - weight lifting to build muscle mass and increase RMR.

The bottomline is dieting slows metabolism - weight lifting increases it. Dieting plus weight lifting leads to a slimmer healthier you.

and here is a very small part of the report. Read on….

How does Weightlifting Increase Muscle Size?

We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago “That which is used develops, and that which is unused wastes away”. He was correct ……..

Everything you need to know about becoming a great weight lifter is included in this special report: Click Image Above

When it comes to exercise equipment, with the possible exception of the jump rope you really cant get much more basic then the gear you need for weight lifting. The first body builders probably just used very big rocks! But seriously, one of the nice thing about weight lifting is not only is it a great way to get in shape, and build strength and self confidence - it does not really require any real fancy or expensive equipment.

Now you can join a gym and have access to all the weight lifting gear you can imagine, both free weights and machines. But you can also accomplish many of the benefits of weight lifting with a basic set of barbells, dumbbells, and a good home work out regimen. Dumbbells usually are the familiar one-piece bone-shaped hand weights. Barbells are usually used for the more advanced workouts and longer muscle groups. This is the long bar with adjustable weight by adding or subtracting weighted plates. Although you can purchase a dumbbell-sized bar, and effectively use plates to make a dumbbell, generally speaking Dumbbells are fixed weights.

For basic weight lifting most pros recommend a 5-50lb Hex Dumbbell set. The hex refers to the shape of the weights - they are hexagonal rather then round, so they will not roll when you put them down. You walls and your toes will thank you. 5- 50lbHex sets can be purchased for under 500.00 complete with racks. As far as a Barbell set goes it depends on how much weight you want to have available to you in terms of the plates. And the nice thing about barbells is of course you can always purchase additional weight plates as you lift and increase you abilities. But a decent starter set of Barbells and plates is definitely under 200.00. Garage sales are a great place to find barbells and plates - unfortunately people do not always stick with their commitment to lift weights. A curling bar is also a good idea. Basically a curved barbell (you can use the same plates as on your straight bar) that makes the action of doing curls easier. You also may want to pick up a weight bench. This too can often be found used. A weight bench is essential for doing many weight lifting exercises for the back and chest - and it also can be used for ab crunches, and triceps dips with your dumbbells.

Other accessories you may want to consider are a good pair of weight lifting gloves to protect your hands while lifting. Unless you have a back problem you already are aware of weight belts for additional support are usually not necessary for basic weight lifting workouts. In fact some trainers so they do more harm then good because they allow a lifter to lift more then they really are physically capable of, and cause certain muscles in the forearms and lower back to receive less of a work out and less of a benefit from your weight lift routine. Don’t forget that the basic physics of weight lifting is to apply force against muscle contraction to overcome the force of gravity - that same feat can be accomplished by lifting your body weight - and if you are really on a tight budget or pressed for space a simple chin-up bar can be installed in any doorway to get in some lifting and strength training.