Introduction to weight Introduction to weight trainingtraining

I use the old Nautilus method of resistance training. It I use the old Nautilus method of resistance training. It consists of performing between 8 and 12 repetitions of consists of performing between 8 and 12 repetitions of

each exercise, 1 set each. I say resistance training each exercise, 1 set each. I say resistance training because their theory was based on resistance machines because their theory was based on resistance machines vice free weights. I like free weights for balance (the vice free weights. I like free weights for balance (the

machines can compensate for a weaker side) and the fact machines can compensate for a weaker side) and the fact that they are more common in most gyms.that they are more common in most gyms.

This is more of a maintenance program than a muscle This is more of a maintenance program than a muscle building program, although, if executed correctly, it will building program, although, if executed correctly, it will increase your strength and the size of your muscles. If increase your strength and the size of your muscles. If

that is your primary goal do 2 or 3 sets of each exercise.that is your primary goal do 2 or 3 sets of each exercise.

I suggest starting with an empty bar the first time, the I suggest starting with an empty bar the first time, the Olympic barbell weighs 45 pounds and is sufficient for you Olympic barbell weighs 45 pounds and is sufficient for you

to become comfortable with the mechanics of each to become comfortable with the mechanics of each exercise. Plus it will limit the pain you’ll experience for a exercise. Plus it will limit the pain you’ll experience for a

couple of days after starting a new routine. Once couple of days after starting a new routine. Once comfortable use a weight that you can do 8 reps of an comfortable use a weight that you can do 8 reps of an exercise. Continue to use that weight on each workout exercise. Continue to use that weight on each workout

until you can successfully do 12 reps. At that point, until you can successfully do 12 reps. At that point, increase the weight 10-20% and return to 8 reps. increase the weight 10-20% and return to 8 reps.

Optimally, do this routine three days a week, preferably Optimally, do this routine three days a week, preferably on the days you ride the bicycle.on the days you ride the bicycle.

equipment & stationsequipment & stations

incline bench

flat bench

sitting press

pulleys

bench pressbench press

Bench pressing works the chest.

This exercise usually uses your heaviest weight. Lie on the flat bench, align the outside edges

of your palms with the marks on the Olympic bar, slightly more than shoulder’s width. Raise

the bar off the rack, extending your arms completely. Lower

the bar to your chest and raise it to the starting position.

Repeat 8 to 12 times.

Life applications: lifting your child in the air while lying down, pushing creeps away from you,

pushing a baby carriage

upright rowsupright rows

Upright rows work the neck and shoulders.

Put less than half the weight you benched on the bar. Stand

upright, legs slightly more than shoulder width apart holding the

bar with your arms lowered all the way, hands gripped about 5 inches apart. Lift the bar straight up to your chin, keeping your forearms

parallel to the bar. Lower bar back to start. Repeat 8-12 times.

Life applications: lifting something off the ground or from your waist higher, picking your

child off the ground and cuddling them

incline bench pressincline bench press

Incline benching works the upper chest.

Use a little less weight than the flat bench. Sit back,

place your palms along the same marks as the bench

press and perform the exercise as you did the bench

press. Repeat 8-12 times.

Life applications are similar to the bench press, the main purpose of the incline is to better enhance the upper

chest, for females great for supporting and rounding out

the breasts

sitting military presssitting military press

Sitting press works the shoulders and back.

It can also be done standing. Grasp the bar and hold it in

front of you at shoulder level, elbows at your side. Raise the bar until the arms are

fully extended. Lower the bar to the starting position.

Repeat 8-12 times.

Life application: tossing your child into the air and catching them again, putting things on

a high shelf, installing a ceiling fan

decline bench pressdecline bench press

Decline bench pressing works the lower chest.

Lie on the decline bench, loop your legs and feet over and under the support pads. Be careful when you lie down, if you go straight back you will bang your head on the bar.

Lean to one side as you lower yourself down, then re-center

on the pad. Perform the exercise the same as the other bench presses, as usual repeat

8-12 times. For males this exercise accentuates the lower pecs, rounding out the chest.

sitting (bent-over) rowssitting (bent-over) rows

Rows work the back muscles.

This exercise can also be done with the Olympic bar, standing upright

but bent forward at the waist and is then called bent over rows. If the

cable machine is available, use it, it is easier on the lower back. Sit

UPRIGHT, legs and arms extended, without moving your torso, pull the handle bar to your chest, release it

back to the starting position. Repeat 8-12 times.

Life application: picking up the wash basket or grocery bags off the floor, pulling a loved one close in an

embrace

lat pull downslat pull downs

Lat pull downs work the back (lat) and shoulder muscles.

Use the wide grip, sit down with arms

extended above your head. Pull the bar

down in front of and just below your chin. Allow bar to rise to

start position. Repeat 8-12 times.

Life application: pulling yourself over a fence or wall running

from five oh

bicep pull downsbicep pull downs

Bicep pull downs work the biceps (duh) and

shoulders.

Perform as you did the lat pull downs using the same weight. Repeat 8-12 times

Life application: picking something up from the

ground and bringing it up to your waist, performing 12 ounce curls watching

the game

triceps extensionstriceps extensions

Tricep extensions work the back of the upper arms.

Stand upright, feet shoulder width apart, grasp the bar with the palms about 6 inches apart. Keeping your torso and upper arms motionless, push the bar forward down to your waist. Allow the bar to return to the starting position. Repeat 8-12

times.

Life application: dunking your younger brother or sister in the

pool

ez curl bar curlsez curl bar curls

Curls work the biceps and the lower forearm.

The advantage of the ez curl bar is less stress on the wrists then a straight bar has. Grasp

the bar, wrists upward with arms fully extended towards the ground. Without moving your torso raise the bar up to

your shoulders and lower again. Repeat 8-12 times.

With no shoulder involvement you will not be able to use as much weight as the curl pull downs but this exercise has

the same life application.

ez curl bar reverse curlsez curl bar reverse curls

The reverse curl is different from the

regular curl only in that it works the upper

forearm vice the lower forearm in addition to the biceps. You must

also flip the bar over to gain the proper grip.

Repeat 8-12 times.

dumbbell hammer curls dumbbell hammer curls with overhead presswith overhead press

Works the arms and shoulders. Stand with dumbbells at your side, palms to your legs. Keeping your palm inward raise the weight

to your shoulder, then rotate your palm forward as you raise the weight above your head, arm fully extended. Lower weight to shoulder and then to legs. Repeat with left

arm, 8-12 times each arm.