There are many health benefits associated with weight training for men. This is because it improves muscle function and size, neural activity and also increases the bone density. This ensures that as we age, movement does not become a problem as a result of stiff joints since most men who don't do some exercise have trouble just
walking up the stairs or even moving around.
Weight training for men will produce a good looking body and at the same time a healthy body. Adopting a daily workout routine will help you reduce your body fat, improve strength and help your to greater health and fitness.
Your diet is also very important along with your weight training. So make sure you're diet is a lean high protein diet and good carbohydrates such as fresh vegetables and fresh fruit.
What you drink is also very important, no carbonated or sugary beverages should be in your diet. I know its hard but water is mans best friend here. You must make sure that you keep hydrated throughout your day so you are ready for your workout routine. You don't hydrate a body just when you workout, you pre hydrate all day long so try to drink 8 to 10 glasses of water a day.
What «Weight Training Exercises» should you do? Here are some simple ones to start with.
The squat — is one of the most efficient training exercises as it works with a number of muscle groups like the calves and core. This can be performed with dumbbells, barbell or with simply using your body weight. The squat can be performed many different ways and with different equipment. Many men also tend to neglect their legs by going for abs and arms the squat solves that problem.
Another thing mostly ignored by many and thought of as being old school are push ups. It works with the muscles found in the chest, back, shoulders and triceps. For beginners, wall or knee push ups can do the trick in helping you get used to it. After some time you will realize that you can do a regular pushups and even advanced push ups like one arm or inverted push up.
There are also pull ups and chin ups. This kind of work out requires a pull up station or a monkey bar which you can easily install in a doorway. It should be done frequently in order to build your arms back and chest. It may be difficult for beginners
to do pull ups, but giving up is not an option.
Bench press — uses barbells or dumbbells making this an equally important workout for men. This is because it specifically deals with the chest making you develop a hard and strong chest. It will also makes you look good but don't over do this exercise at the expense of others.
Cable crunches can also be done on flat areas using a cable pulley to enhance your abs.
If you are just looking for an improvement in general fitness use just light free weights or just work with your own body weight.
However if you are looking to sculpt muscle then you need to keep adding wight to your free wight lifting routines and working muscle groups to their limit. This is because progressively adding heavier weights will continue to challenge your muscles to grow bigger.
Pick out 6 to 10 different exercises a day in different muscle groups and try for a maximum of 12 reps with 3 sets for every exercise. Your rest should not exceed thirty seconds between reps.
It is also wise to stay focused on the quality of your pull up bar
exercise and not the quantity. If you have to do less reps or sets build up slowly over weeks thats fine. This will prevent injury that may keep you from working out. Keep in mind you will be sore at times,so be ready for it. Don't forget to hydrate before, and after workouts.
You want to make sure each time you lift that you concentrate on one muscle group per day and then give that group a day off. Because you build muscle when resting not lifting. On off days you can concentrate more on cardio or a different muscle group than the day before.
A good weight training schedule would be a 5 day workout routine. Lift weights on days one three and, five. Then you can do short 30 minutes or less, but intense cardio on days two and five. On days six and seven you should rest and let your body muscle rebuild and heal before your next week.
Once you realize that you are getting used to the weight you are lifting, you can increase it in small steps. This will help your muscles and general body appearance improve gradually without stopping you by trying to lift too much at once.
You should also vary the exercises you do weekly just to ensure that every muscle in your body is stimulated accordingly. A secret in weight training for men is to start with your body's largest and strongest muscles before you can start working the smaller ones.
The muscles around the legs are usually the stronger ones when compared to the ones around the arm. When you tire your arm muscles you will be too tired to lift weight meant to improve your leg muscles. This will make you ignore that part and as a result
no muscle will be built on the legs.
Incorporate all the above including a lean high protein diet and see the results in just a few weeks. Maintain your workout consistently as irregular exercising will not yield the expected results to your body. However, by creating a consistent weight training program you will maintain fat loss and muscle building.
Once you reach your ideal body look and fitness, as defined by you, you may be able to do a three days a week maintenance pull up bar
workout program as long as you don't stray from a good diet.