Build Muscle with Weight Training at Home
Know about the Exercise Equipment, Space etc.
Weight training at home has become extremely popular these days. No
matter how many gyms and barbell clubs are open there are always persons who
prefer to train on their own with their home exercise equipment. And they do achieve splendid results.
Well lets start.
You don't need much space for weight training at home. You can train at home without
interference to your family. Sufficient training in as little as
fifteen minutes can be done, two or three times a week to attain health and fitness,
though if you want strength and increase muscular development this will take
Exercise Equipments for Weight training at home:
The weights required for a complete beginner and training at home really depends
upon your spending capacity also on your ultimate goal. Weight training equipment is fairly expensive,
but remember that it lasts a lifetime and you can always buy weights as you
grow and make advances.
If you can afford it, I would recommend that you get dumbell rods as well as
barbell, as this will greatly widen the scope of
The only additional equipment you will really need is an improvised bench
or form. We will deal with bare necessities for training, and suggest how you can best
For a complete beginner having 50 lb of weight is good to start with. You
can buy more weight as you progress.
Home Exercise Equipment
- For details on the equipment.
Method of Weight Training:
Set System is the most widely used form of modern weight training methods to day.
And is most strongly advocated.
Briefly this system means that you do not do each exercise for so many
repetitions, but you do several sets of repetitions for each exercise
with a little breather between each set. The idea of this is to concentrate
on one particular muscle area at a time, before proceeding to another one.
By doing so the blood flow to any particular part is increased, and
therefore not only strengthens but helps to enlarge and strengthen the
muscles in that area.
Suppose you are doing a exercise for the upper arms
3 sets of 8 repetitions, (24 times in all) we mean that you do a set of 8
repetitions, have a short breather, and then do 8 more, until you have
completed three sets. Incidentally for the beginner 8-12 repetitions is the
most common number to do, and 3 sets the most often used number of sets.
Of course in some exercises it is practicable to do more, or less, than
three sets, and with a complete beginner very often one set of any exercise
The commencing poundage you use with your exercise equipments must be worked out by
yourself. it is most important for the beginner to make sure that the
exercise is done "correctly and with a full range of movement", rather than
struggling to use a heavier weight a smaller number of times. The one danger
of this form of training, is that the beginner always wants to see how much
he can lift. This practice is definitely not to be recommended. remember it
is much more important to do an exercise correctly for 8 repetitions, than
to struggle to add more weight and do it once or twice.
Weight should only
be increased when the requisite number of repetitions becomes easy.
Sometimes this may not be for weeks, sometimes progress will be rapid.
think now you have some idea of the type of equipment for home training, the
weights and the way of training. Now you can try the exercises and go
through other important topics.