1. Avoid Improper Form
A newbie to weight training should focus on form and control. A huge problem with building muscle is not being able to add more weight due to improper form. Bad form also increases the risk for injury. Practice every lift without weight first and then with light weight until you know you're lifting correctly. Don't ever jerk. The motion should be fluid or with a controlled explosion. Weight lifting routines for beginners should include a full day of rest between each session. Use a log or a journal to record your weight for each lift.
2. Take Advantage of Free Weights
Free weights, or dumbbells and barbells are the best weight lifting routines for beginner and advanced athletes. Free weights provide the greatest range of motion and require the stabilizer muscles to support the weight. As a result, you get stronger quicker. Machines will not teach you proper form like free weights. Good dumbbell weight lifting routines should include dumbbell squats, calf raises on a dumbbell, dumbbell dead lifts, concentration curls, one-armed dumbbell rows, military press, bench press, flys and dumbbell kickbacks.
3. Reps and Sets
In the beginning, two sets of 10 repetitions works best. As you advance, increase the weight with each repetition and lower the number of repetitions. For example, start with a warmup set of 15 reps with a lighter weight, increase the weight moderately and do 10 repetitions. Finish with six to eight reps with the heaviest weight you can lift while maintaining proper form.
4. Lift to Lose Weight
Circuit training is the best weight lifting routine for women and men trying to lose body fat. Move from exercise to exercise in a circuit doing one set each time. Use high repetitions and lighter weight. The key is to limit rest to less than 1 minute in between sets. Keep the session to only 25 minutes. Combine two exercises like a chest fly and bench press to make a superset. Good weight lifting routines in circuit training style include bench press and fly, tricep kickbacks and bicep curls, calf raises, squats and weighted lunges.
5. How to Gain Bulk
Bigger muscles require heavier weights and more rest. Don't work any muscle group more often than one time a week. The muscle will grow as it is healing. Delay body fat loss goals while you are training with heavy weights and eat more carbohydrates than usual especially if you have difficulty gaining weight. Keep weight training sessions under 60 minutes. Focus on lifting very heavy weights for very few repetitions to shock the muscle into growth. Rest for at least 2 minutes in between each set. Lifting heavy weight will require you to mentally commit to proper form throughout the entire lift to avoid injury.
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