Former Skinny Guy

Weight lifting safety is vital for everyone who works out in the gym to pack on muscle mass. If you get injured or if you injury someone else then training stops. Rehab for the injury maybe involved or worse sometimes you can never get back into the gym to the severity of the injury.

Sport injury prevention is in your power. You can reduce most of the risk yourself if you adhere to the rules of the gym you are using and have good weight lifting routines .

First I believe you should have a work out partner. That way you always have someone around just in case there is an emergency. For example you may be lifting a lot of weight on the bench press. On the last repetition your muscle fatigue may hinder you getting the weight off of your chest. A spotter's responsibility is to assist you.

Always have collars on the weights if using the long bars or curl bars. Many times I have witnessed lifters in the gym not use the collars. When one are gets weaker than the other the bar may be tipped in one direction which allows the weights to slide off. This can cause severe injury to anyone in the area.

Which brings me to my next weight lifting safety tip. You should wear the proper shoes in the gym. Tennis shoes may not protect you from a foot fracture, but they are better than thongs or any open toed footwear.

To keep from major muscle strains and tears utilize proper stretching exercises before your weight lifting routine. The golden rule is you never work out a cold muscle so warm it up with stretching.

Never sacrifice technique for looking macho in the gym. Bad technique with too much weight causes you to use improper form. Improper form will produce injury. Proper technique always produces better results in the gains you want.

Proper form goes hand in hand with technique. Always keep both feet on the ground for bench press. Lift with you legs instead of your back. Move the weight during the repetition with a controlled deliberate motion. Always have the weight under control.

Your weight lifting safety is in your hands. Be Smart! Be Strong!

The Importance of Diet to Gain Weight

2010-12-27T21:30:00.000-08:00

The proper knowledge of what a proper and balanced diet comprises of is mainly the dominant factor in reaching the success in how to gain weight. Good nutrition can be more important than training at the gym.

Eating the right calories and consuming enough food will help to develop good health, resistance to diseases, and assist with gaining weight and building muscle. Some important factors for weight gain should be followed.

The most critical factor is to take up a diet to gain weight that raises the amount of caloric intake and gives the body with the essential amount of nutrients that allow the body to grow. Understanding the fact that bodybuilding supplements are not the sole reason that would increase your weight.

It is a fact that proper workout and exercise with the proper diet and combination of supplements work better.

There are many types of weight gain diets, ranging from those with heavy supplement diets which are rich in protein and carbohydrate content. Some are loaded with fatty contents.

There are samples of weight gain diets available on the web provided by experts which can be referred or followed. They are effective and they do work if followed precisely. Some samples of weight gain diet emphasize on tuna and chicken breast for bodybuilders. As muscle building and gaining mass is important to them.

Some samples of weight gain diets stress on high protein intake. This can be done by taking protein supplement drinks or powders available. Usually these diets are full of high amount of calories which not only fulfill the daily requirement but boost the calories in body up to a large extent. Such huge amounts of calories have to work in gaining weight.

As a hardgainer it can be difficult having a strong appetite to eat enough calories when on a weight gain diet. Learn ways of how to increase appetite so eating doesn't always feel like a chore. You need to be eating on a regular basis if you expect to gain a significant amount of lean muscle mass.

3 Important Tips To Get Bigger Naturally

2009-08-13T04:18:00.000-07:00

TIP #1 - GO HEAVY OR GO HOME

I feel strongly that heavy weight training is essential to outstanding drug-free muscle development. Even though you are using good form, and what is considered heavy is determined by the individual, I think most people need to stick to lifting heavy weights to gain their maximum muscle size. I suggest that many young people training in the gym should consider a weight training routine for six to eight weeks.

Such a program should include power movements like deadlifts, squats, lats, bench press, military press, pull ups and chin ups. Keep in mind that you need to get stronger to get bigger which is fundamental to weight gain. With this in mind you want to adopt a weight training program with the aim of developing muscular strength. There is no point doing high reps and low weights to train for muscular endurance when you want to be gaining mass! Stick with the heavy weights and low reps (6-10 reps). 1-2 minutes rest time between sets will be sufficient to sufficiently overload the muscles so they get properly stimualted and grow.

TIP #2 - MAKE EVERY REP OF EVERY SET COUNT

I see a lot of people in the gym that are really concentrating on the first two reps or the last two reps, but the ones in between get real sloppy. I think it comes down to the need for more concentration. Usually they get the first two reps down. Maybe they need to back their weight down so every rep is of the highest quality. Concentrate on lifting every exercise with correct technique otherwise your weight gain progress could suffer or you could cause injury. There is not much point lifting heavy if you are sloppy with your form. Drop down in weight until you can consistently and safely lift the current weight.

TIP #3 - SUPPLEMENTS ARE NOT NECESSARY TO GAIN WEIGHT

The majority of bodybuilding supplements have no credible research and are a big waste of money. Whilst there are a few supplements which can assist a well balanced bulk up diet (protein powder/creatine/fish oil) don't think of supplements as a replacement for normal foods. They are exactly what they state... they supplement a diet! Protein powder would be the most essential weight gain supplement due to the fact that a high protein intake is critical to muscle building and getting sufficient protein from raw foods can prove difficult. It can be easily added to weight gain shakes along with fresh fruit and milk to make a tasty drink.

I want to gain weight

2009-08-13T03:31:00.000-07:00

I hear this all the time. "I want to gain weight, but I have a fast metabolism!" It makes me unhappy that some people feel that because they were not born with the perfect bodybuilding genetics, they can't build a physique they want. If the desire is strong enough and you are equipped with the right knowledge, you can make anything happen! Take the guesswork out of learning how to gain weight and build muscle and invest in a proven weight gain system. There are various weight gain programs on the market, which offer clear instructions on things like diet, training and all the small steps required for gaining significant size.

Once you are equipped with the right knowledge and know the fundamentals to gaining weight and building muscle, it now becomes important that you have a plan of attack in place which is not detrimental to achieving your weight gain goals. This article will attempt to provide a good beginners guide to weight training, emphasizing the importance of recovery time for muscle growth.

Firstly, don't be too concerned about muscle soreness; you will inevitably start feeling it when you get into lifting. Try eating more food, focusing on protein and carb intake. By the same token, don't work out a muscle that is sore or a muscle group that touches on the sore muscles. So, if your triceps are sore, don't be doing chest exercises because the chest uses a lot of triceps and they won't recover, leading to over training. Have a plan of attack that uses unrelated muscle groups; for example this could be a sample 3-day workout routine for beginners.

Monday: upper body (chest/back)
Wednesday: lower body (legs/abs)
Friday: upper body (shoulders/arms)

And so the cycle goes. The thing about any weight training routine similar to this is that you keep adequate space between related muscle groups; i.e., When doing back exercises you use a lot of biceps, so keep the two away from one another to ensure you don't over train that muscle.

Remember food and rest are integral to growing. You need to eat excess calories in order to grow and recover. This plan of attack should serve as a useful foundation for anyone getting into lifting. Let me know how you're doing with it all.

Weight Training Program For Beginners

2009-08-12T10:51:00.000-07:00

One common problem many skinny teenagers experience especially in school settings is to be picked on because of their size. And rather than driving themselves nuts over such unhealthy jokes, what such kids need is to check out the various weight training programs for beginners.

If you find one that suits you, then keep at it and very soon, you will find yourself to be among the biggest guys around. This will give you some level of confidence, and make you the object of admiration of the ladies. Pumping irons is very beneficial to our health beside the primary effect of helping us build muscles.

When you finally resolve to learn some weight training for beginners, all you just need is buy a simple weight set and a bench, or go for the alternative of joining your local gym. Whilst training at a gym will require paying a membership you will have a lot more equipment and exercise options available to you.

At the beginning of this year I had decided to take up weight training for beginners because I wanted a more intimidating physique. Thus I started a new weight gain diet along with starting a weight training program.

The process started with the basics, which translates to both lower body and upper body exercises. I wanted to build up my arms and get a bigger chest, and decided to buy the required equipments rather than join my local gym, because I figured this option is cost effective on a long term basis. When my weight training for beginners gradually become more advanced, I decided to buy a power rack which acts as a self spotter, so I could train by myself when required.

The whey protein supplements that are now available almost everywhere made this easier for me. When you combined this with your regular meals, especially after workouts when your muscles really need the protein, your body muscle mass will increase considerably. Presently I weigh a 160 pounds (my starting weight was 120 pounds), which I am very happy about, and everything started from following a serious weight training program for beginners.

Those who are interested in obtaining further information on weight training program for beginners, the Internet is a huge resource that can provide valuable free tips on weight training and other different forms of fitness routine.