Weight Lifting Exercises for Beginners

Strength training has a number of benefits, not the least of which is helping you lose weight and, of course, keeping your body strong. No matter what your goals are, strength training is an important part of your workout program.The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits.

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Exercises that Helps in Increasing Bench Press

In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program.


Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.

Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.

It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.

Some additional tips:

• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.

• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.

• Keep the quads tight throughout the lift and the heels flat on the floor.

• Keep the lats tight during the lift.

These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.

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Exploit Belt Squat Machine for Strength Training Exercises

Squat is a type of strength training exercise that is excellent for the lower body. It works on areas such as hips and thighs, and helps to strengthen ligaments and bones of the lower part of the body. Squats also help to tighten the abdominal core muscles and enhance the size and strength of buttocks and legs. Squats can be of various types such as full squats, box squats, back squats and front squats. The different varieties of squats help the exerciser to mix and match the strength-training workout sessions so that it remains fun and interesting.



A great way to start squat training is to go for the Belt Squat Machine. This innovative fitness equipment enables a person to enjoy a full squat training on areas such as legs and glutes. In addition, with this machine, you do not need to put a bar on your back.

The Belt Squat Machine is easy to use. Adjust the plates on the weight pegs, place your feet on the platform, connect the cable with the squat belt and start the exercise session! There is sufficient platform space so that you do not need to bother about issues such as stability and safety. This fitness equipment also provides the perfect opportunity to perform a number of squats such as box squats, split squat stances, and even stationary lunges.

The Belt Squat Machine is not restricted to squat training alone. You can do pull-throughs by attaching the pair of web handles. Add a single handgrip and perform exercises such as curls, rows and tricep extensions. Deep grip pulls can be performed by using V- Grip. You can also attach a lat pull-down bar and perform Zercher squats.

As described above, the Belt Squat Machine is perfect for those who love in indulge in squat training. However, at the same time it will hardly disappoint those who love performing other forms of strength training exercises.

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Fight Your Way Back to Good Health

Many of us have gone through the trauma of relishing benefits of a new exercise routine and then being forced to stop it because of a nasty injury. While it is not possible to continue with the workout sessions with a bruise, there is no need to put a total end to the workout sessions either. You should enjoy a healthy lifestyle while your body is taking time to heal itself. You can consider the following points-

• When you have a serious injury, it is better to opt for a healthy diet that contains all the essential nutrients. Avoid any extreme diet but do not forget about your ideal calorie intake either. Consult the doctor about your nutritional requirements and enquire whether you can take any health supplements.



• Stretching is a good way to keep you healthy while recovering from an injury. Depending on the type of injury, you can opt for static or passive stretching. In static stretching, a person is required to assume a position and hold it on for few seconds or minutes without any assistance. In contrast, passive stretching involves use of an external aid (a person or any device) for further stretching of the muscles. Remember to be careful while stretching.

• Apply your imagination and creativity while exercising during an injury. For example, if you have a leg injury, you can try light weight lifting with the arms. Spinning classes are ideal for those who have an injured arm.

• You can pamper your body and mind with some relaxing massages. They are known to soothe the tensed nerves and stretch those muscles, which cannot be stretched in the usual way. In addition, massages will also help to eliminate the pain and increase blood circulation in the body.

Think positive, use your free time intelligently and most importantly, listen to your body. Remember that no injuries will last forever.

Stay healthy and happy!

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Powerlifting Supplements

Supplements are great options for gaining lean muscle mass; some of them are specially designed for the powerlifters and aid in the strength-training program. For example, MAXIMUS – it is specifically designed for serious lifters and sports people to help them get HUGE. The Protein Matrix of MAXIMUS includes isolated casein peptides, whey protein concentrate, glutamine peptides, whey protein isolates, instantized egg albumin and milk protein isolates and gives great result with proper strength training programs.



Protein Matrix is one of the best sources of fuel to gain massive growth that most of the bodybuilders and powerlifters need. It provides essential energy nutrition and support muscle growth. This protein shake includes Microlactin, a special protein that helps in exerting powerful ergogenic effects on one’s body. Many powerlifters face the problem of delayed onset muscular soreness. Microlactin can reduce this problem and at the same time improve recovery dramatically.



MAXIMUS is known to have Inulin, a fructan that can produce numerous health benefits including enhanced absorption of specific minerals and enhanced immune function. In addition, it can lower serum triglycerides and promote nitrogen balance.

A single serve of MAXIMUS Protein Matrix mixed in 300ml low-fat milk provides with 43 grams of protein.

The result: Optimal progress in the gym.

Nitrean 4.6 lbs is another powerlifting supplement that can give you an edge over the competition. This supplement won the Men's Health Best Protein Award in 2008 and 2009. One serving of Nitrean provides 24 grams of quality protein and just 1 gram of fat. Better yet, this powerlifting supplement hardly contains any carbohydrates. Nitrean contains isolates, concentrate, and hydrolyzed whey protein, egg proteins, and casein. In fact, this supplement is known to provide the amino acid spike that powerlifters and serious sports people need just after a workout.

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Powerlifting Tips for Beginners: How to Increase Bench Presses

Some simple techniques can help powerlifters to increase the weight on their bench press. And both novice and experienced lifters can incorporate these techniques in their strength training programs. Powerlifters need to focus on one thing – to improve the total amount of weight that they can press for one rep. The following tips will help the lifters to increase their maximum single repetition lift.



First, the lifter must learn to conserve their energy. One must learn the strength training techniques that will help them to lift the largest amount of weight by utilizing the smallest amount of energy possible. For this, the lifters must use their spotter for lifting the bar out of its rack. Try to do some effective handoff using the spotter; make sure handoff is quick and smooth. Be quick, but controlled while bringing the bar to the chest during the eccentric phase. Also, try to involve all the muscle while doing the lift.

Another effective strength training technique is to reduce the distance one move the weight. In powerlifting both weight and distance are important. The lifters must learn to reduce the distance to be able to move largest amount of weight without increasing the amount of power. While doing bench press, try to arch your back as much as possible; this helps in increasing your bench press. The shoulder blades must be squeezed together – this helps in keeping the bench in contact with shoulders throughout the lift. Powerlifters know the importance of breathing exercises and the one must keep that in mind while doing bench presses. Take deep breath into your chest and hold it in the eccentric phase; release the breath slowly in the concentric phase. Use the triceps to lock your arms out – this will help in locking out the weight. But remember not to raise the weight higher.

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