1. What is weight training?

a system of conditioning involving lifting weights especially for strength and endurance. the activity
of lifting heavy objects for exercise, especially to improve the strength of muscles and the appearance
of the body

2. What are the benefits of weight training?

Weight training not only builds muscle, it may help prevent disease, improve mood and aid in losing
weight, says Gabe Clements, C-ATC at Centerpoint Medical Center. Other benefits of weight training include:

 Increasing overall strength.

Weight training improves a person’s ability to perform taxing physical tasks as well as normal, everyday
activities—like bringing in the groceries and playing with the dog. It also increases the strength of
connective tissue, muscles and tendons, decreasing risk for injury.

 Managing weight.

Simply having more muscle helps the body burn up extra calories — even when just sitting still.

 Building up bone density.

One of the best ways to control bone loss (which is inevitable with age) is to add weight-bearing
exercise to a workout. Increased bone density reduces the risk of fractures, especially in older adults.
And protecting the body against osteoporosis may also lead to improvement in balance, resulting in
fewer falls.

 Helping the heart.

“Cardio” exercise isn’t the only physical activity with cardiovascular benefits. A resistance training
routine has been shown to lower blood pressure, in some cases as effectively as taking medication. The
American Heart Association recommends adults aim for at least two strength training sessions per week.

 Sleeping better

People who regularly exercise sleep better, and those who work out using weights are no exception.

3. What are the rules and guidelines in weight training?

RULES

A little bit of post-workout soreness is okay; chances are, you’ll feel tightness or achiness 24 to 48 hours
after your workout, rather than right away. (This postponed period is called delayed onset muscle soreness.)
But there are ways to reduce your amount of discomfort so you can be a normal, functioning human being
after your workout. The following guidelines can help you keep this soreness to a minimum.

1. Properly warming up before you lift

Before you start your training session, warm up your body with at least five minutes of easy cardio exercise.
Walking, jogging, stair climbing, and stationary biking are excellent aerobic warm-up activities for the
muscles south of your waistline. But to prepare your upper-body muscles, you need to add extra arm
movements to these activities:

 Vigorously swing your arms as you walk, jog, or use the stair climber.
 When you ride the stationary bike, gently roll your shoulders, circle your arms, and reach across the
center of your body.
 Use a cardio machine that exercises your entire body, such as a rower, a cross-country ski machine, or a
stair machine. (Many gyms have the Cybex Upper Body Ergometer [UBE]; ask a trainer where you can
find the UBE.)

Your warm-up increases circulation and the temperature of your working muscles, making them more
pliable and less susceptible to injury. Your warm-up also lubricates your joints. The pumping action of your
blood at the joints stimulates the release of synovial fluid, which bathes your joints and keeps them moving
smoothly, as if you’re oiling a mechanical joint. If you have a particularly heavy weight workout planned,
warm up for ten minutes.

You can also warm up your muscles by using active isolated (AI) stretching. AI stretching involves
tightening the muscle opposite the one that you’re planning to stretch and then stretching the target muscle
for two seconds. You repeat this process 8 to 12 times before going on to the next stretch.

2. Warming up with light weights

If you’re planning to do more than one set of an exercise, start by performing eight to ten repetitions with a
light weight. A warm-up set is like a dress rehearsal for the real thing — a way of reminding your muscles
to hit their marks when you go live. Even bodybuilders do warm-up sets.

If you get too confident and head straight for the heavy weights, you risk injuring yourself. With weights
that are too heavy for you, you’re playing with some risky behaviors:

 Losing control of the weight

 Dropping the weight on yourself or on someone else
 Straining so hard to lift the weight that you tear a muscle
 Ending up so sore that you can barely lift your feet up high enough to climb stairs

One or a combination of these accidents can cause a lapse in your workout because you may have to take
time off to recover. Be smart and start with lighter weights — weights that you can lift for more reps before
you reach fatigue. A personal trainer at the gym can help you target a starting weight for your repetitions.

Lifting weights too quickly doesn’t challenge muscles effectively and is a pretty reliable way to injure
yourself. When you’re pressing, pushing, lifting, or extending at the speed of a greyhound, you can’t stop
mid-rep if weight plates come loose, you’re positioned incorrectly, or something just doesn’t feel right. So,
take at least two seconds to lift a weight and two to four seconds to lower it.

3. Using your breath

Breathing is often the most overlooked and least understood component of weight training. If you’re a
competitive lifter, you probably already know that your breathing can either make you or break you come
contest time.

Relaxed breathing while exercising is the best technique. Don’t hold your breath either.

Lifting weights temporarily causes your blood pressure to shoot up, which normally isn’t a problem. But
when you hold your breath, your blood pressure rises even higher — and then suddenly comes crashing
down. Holding your breath creates intra-thoracic pressure(pressure in the chest cavity) that stops the
circulation of blood from your muscles but can increase blood pressure.

When you relax, the muscle relaxes, the blood begins to flow again, and your blood pressure drops. This
drastic drop may cause you to pass out and drop your weight. And if you have a heart condition, you could
be in serious jeopardy. So, remember: Breathe!

4. Using proper form

Even subtle form mistakes, such as overarching your back or cocking your wrist the wrong way, can lead to
injury.
 The main goal is to adjust your body so that when you move you don’t place any undue strain on any of
your joints or muscles. It’s important that you understand that form is everything in weight lifting. Poor
form ultimately leads to injuries.

Before you start building muscle, you need to establish correct form and balance — and especially before
you add more weight. When you start using heavy poundage, bad form ultimately leads to injuries to
muscles and joints.

Don’t get discouraged because form adjustment is something all weight lifters must do. If you start with bad
form, you carry that form forward, until you find out the hard way that you’ve been moving incorrectly. Old
habits are hard to break!

 Don’t jerk or bounce any weight around.

 Don’t be afraid to ask for help while you’re in the gym.
 Ask gym employees for help if you’re having trouble with certain exercises. They’re usually helpful and
will answer any questions you have — if they’re not, you may want to look for a different gym.


Follow a beginner’s weight-lifting routine consistently for two to three months before moving on to more
challenging exercises. Be patient, you’ll eventually start to pile on weight plates; but for now, think form and
balance.

You have to train your neuromuscular system before you start increasing muscle tone and size. In other
words, you need to improve the connection between your brain and your body so that more muscle fibers
will fire with each contraction. This process of developing muscular control simply takes time.

5. Cooling down

If you’ve done a fairly fast-paced weight workout, complete the workout with five minutes of slow cardio
exercise. The cardio cool-down gives your pulse, blood pressure, and breathing a chance to slow down
before you hit the showers.

If you’ve been lifting weights at more of a plodding pace, with plenty of rest between sets, a few minutes of
stretching suffices as a cool-down. Ending your workout with an easy set also helps you cool down.

6. Resting your muscles

You can lift weights on consecutive days — just don’t exercise the same muscle two days in a row. Forty-
eight hours is usually the ideal waiting period before exercising the same muscle group again. Lifting
weights places stress on the muscle, making the body adapt to the new stress, which in turn makes your
muscles stronger.

GUIDELINES


Proper Form

Learn proper form and technique from an experienced trainer before you attempt to lift weights. Lifting
weights the wrong way could result in serious injury. It's especially tempting to cheat and use poor form as you
get to the end of sets. Remind yourself to use the right form or simply stop the set. Choose a weight that you can
comfortably lift 12 to 15 times. If you aren't able to maintain proper form with your goal weight, reduce the
amount of weight you're lifting until you can keep up proper form. The more you lift, the stronger you will get,
and you can gradually increase the amount of weight your body is capable of lifting in the right way.

 Breathing

Breathe regularly while lifting weights. Exhale slowly while you are lifting the weight. Inhale slowly
as you put it back down. Breathe normally between sets. Exhaling while lifting the weight helps to prevent a
sudden spike in blood pressure. Just say no to the temptation to hold your breath or breathe shallowly during a
workout, as this limits the oxygen supply to the muscles and the brain.
  Warmups

A warmup isn't optional when it comes to weight training. The entire body needs to be stretched to
increase overall flexibility. Spend five to 20 minutes doing calisthenics or jogging. Cooling down the muscles
after a workout by stretching to help prevent muscle cramping.

 Spotters

It's tempting to go it alone during your workouts with weights, especially if you are just starting out and don't
want to show off underdeveloped muscles. But this is the time when it's most important to have a spotter. Work
out with someone who can safely lift the weights you are using. Your weightlifting exercise partner needs to
pay attention to you throughout the workout, making sure you breathe correctly and maintain proper form, too.

 Rest

Take at least one day off between working the same muscle groups as well. For example, if you work on your
arms one day, go for the lower-body the next day. Wait 48 hours before working out the same muscles again.
Also, when you are performing a weight training regimen, rest and sleep become even more important. The
body needs time to replenish itself in order to work at its maximum potential

4. Give the Equipments and facilities in weight traning function and

muscles being develop ?

#1 - Leg Press

The leg press is one of the best leg movements you can perform because they overload the quads.
The leg press also allows you to squeeze in extra repetitions and sets into your leg day routine. The
leg press can never replace the classic squat, but it makes for a perfect second or third movement in
your leg day routine.

The leg press can be overloaded with plenty of plates, but be sure to focus on the muscle contraction.
Don't be one of those gym bros that loads up 22 plates, only to go up and down half an inch. The only
thing you are accomplishing is looking like a dumbass.

#2 - Hamstring Curl
Sticking with leg day movements, the hamstring curl provides extra hypertrophy sets in the 10-15 rep
range. They can be performed after your squats or deadlifts for the day.

Once again focus on muscle contraction. Try squeezing the weight up quickly and then slowly
releasing it downwards.

The hamstrings can be one of the most difficult muscle groups to target so be sure to concentrate on
using the mind muscle connection..

#3 - Low-Row or Seated Row

Rows are arguably one of the best back movements you can perform. They are great for maximum
back width and thickness development.

There are a variety of modifications available for this movement. You can use either a close grip or
wide grip, depending on which part of the back muscles you are attempting to target.
4 - Hammer Strength Machines
Although Hammer Strength machines are not available at every gym, you are likely to find them in
most major chains and local gyms both big and small.

Hammer Strength machines focus on overloading chest or back movements. The best part of
Hammer Strength machines is that they have specific targets such as upper chest, lower chest, etc.

Also, these machines can typically be overloaded with more weight than a standard bench press.
This can only help you achieve optimal muscle growth.

#5 - Leg Extension

The leg extension - known fondly by some as "knee snaps" - is one of the better leg finishing
movements. It helps you to achieve the ever so desirable teardrop definition in the quadriceps.

While performing this movement make sure to not lock out your knees. Instead, concentrate on
maintaining constant tension on the quads and staying in the higher rep range.

This is one of the few movements where it doesn't hurt to go beyond the 15 rep range.

6 - Pec Dec Machine

The machine commonly known as the "Pec Dec" focuses on muscle contraction in the chest region. It
is perfect for overloading the chest after primary movements such as the bench press or incline
bench press.

Some people claim that this machine helps develop inner chest definition. This is debatable, as we
don't know if any exercise can actually target the inner chest.

Either way, try performing different variations of the pec dec, such as single arm or using different
heights on the seat attachment to target different regions of the pectoral muscles.
7 - Lat Pulldown

The lat pulldown is an often underrated movement that provides extra repetitions for the lats. Like any
machine, it must be used properly in order to achieve the best results.

Commonly, you see people load up a weight that is too heavy. Instead of working their lat muscles,
they end up using too much of the shoulders and/or biceps.

Rotate your scapula back and give yourself a bit of a gangster lean at a 45 degree angle. Focus on
contracting the lats for the best results possible.

8 - Preacher Curl Machine

The preacher curl machine allows you to isolate your bicep muscles. This can be difficult sometimes
when using standard dumbbells.

By placing your arms on the pads, preacher curls will focus exclusively on the biceps themselves.

Be sure to squeeze your biceps at the top of the movement for about one second. This will give you
extra blood flow and perhaps a better pump.

Perform different variations of the pec dec, such as single arm or using different heights on the seat
attachment to target different regions of the pectoral muscles.
9 - Seated Calf Raise

Calves are quite possibly one of the least favorite muscle groups to train. They are difficult to grow.
The seated calf raise is a quality movement that will allow you to overload the calves and have a
chance at packing on more size.

At the top of the movement, hold the calf muscles and squeeze for a second for that extra burn.

Calf movements can be performed in high rep ranges over 20. This may be beneficial to overall size
increases. Frequency is also important for calf growth, so performing movements 2-3 times per week
will only help development.

10 - Lateral Raise Machine

The lateral raise machine can be used as an alternative to standard dumbbell lateral raises, or you
can use this movement as part of a superset with lateral dumbbell movements.

While performing reps on the lateral raise machine concentrate on slowly bringing each side of your
upper arm up to shoulder level. Hold this position for a second, then slowly lower the weight back
down to your sides.

This machine will help give you the 3D delt boulder shoulders look that every bodybuilder dreams of.

FACILITIES