Lifts Archives

Weight Lifting For Women Tips

People will say that weight lifting for women is a waste of time. The female body is much different than that of a man. Men are designed to lift weight and put on muscle. This is true to an extent, but women can put on muscle and feel strong as well. Men produce higher amounts of testosterone, which allows men to grow much larger muscles than women, but women can still do weight lifting and put on a significant amount of muscle.

Tip 1: Obtain a membership at a decent gym. Many of the women out there are very insecure about their bodies and do not want to workout in public. You just need to get over it. There is only so much you can do at home when it comes to weight lifting. A gym offers hundreds of different weights, machines and expert trainers that can help you.

Tip 2: The more muscles you work per exercise, the greater your chances of having success. A lot of weight lifting exercises are mainly small muscle groups. You need to do exercises that work a vast range of muscle groups. This would include squats, bench press, deadlifts and bent over rows.

Tip 3: Often shorter workouts are better than longer. When at the gym, aim for a target time of under 60 minutes. Ideally you’d want to be in the 30-45 minute range, but sometimes other equipment is in use and you have to wait. Aim to keep it under and hour and your chances of success will improve.

Tip 4: Come up with a workout plan and follow it. Having a consistent routine will increase your chances of success. When it comes to weight lifting, what you do one day, good or bad, will have an effect if you follow a routine, every week, for months on end.

With these tips, weight lifting for women becomes a much easier task and one that is more fulfilling. Remember that results aren’t instant, and you won’t see the effects of your workouts for months down the road.

I’m currently offering a free womens bodybuilding course. If you’re interested you can goto Free Womens Bodybuilding Course.

Lifts for Building That Perfect Back

Building a massive back requires you to work your muscle from three main angles.

Vertical Plane-Pulling Up

Deadlifts: If squats are the king of exercises to build muscle, deadlifts are a close second. This is primarily a back movement but it builds your traps, lower back, hamstrings, and calves. Many people avoid deadlifts due to fear of injury. However, like most exercises, they are safe if you utilize good form. Rackpulls can be substituted if you want to work on the back alone. Set the bar at knee height and pull from there.

Horizontal Plane

Bent Over Rows: Bent over rows hit your lats and upper back. These are performed by bending over with a barbell and pulling the weight to your abdomen or sternum. The lower back must stay tight to avoid injury. These are horizontal rowing movements because they are pulled perpendicular to your body. Horizontal movements promote back thickness. You need these to balance out horizontal push movements such as the bench press. Other horizontal rowing movements are bent over dumbbell rows, machine rows, T-bar rows, and cable rows.

Vertical Plane – Pulling Down
Chin ups/Pull ups: This is a vertical pulling exercise where you are pulling yourself up to a bar above your head. Unlike the horizontal pulling exercises, pulling down focuses on lat width. This is a very effective exercise but the main disadvantage is that not too many people are strong enough to perform the repetitions needed to stimulate muscle growth. If you can’t do a single pull up, you can use the assisted pull up machine or put your feet on a bench or chair and just use a little assistance with your legs until you build up some strength. Other simalar exercises are lat pull downs and inverted rows.

These are exercises to build muscle in your back. Be sure to work horizonal and both vertical directions for a complete back workout.

“How much do you bench press?” This is the most often asked question in the gym and in bodybuilding circles. The bench press is the most popular weight training exercise. Go the gym on any Monday night and you’ll see the bench press area populated by those who want to build a bigger chest.

“Why would you want to increase your bench?” If you’re goal is to build a bigger chest, you should look no further than the bench press. The bench builds the muscles of the chest, shoulders, and triceps. If any of these areas are weak, you won’t be able to lift to your full potential. Handling heavier weights in the bench press will lead to increased size in the aforementioned muscle groups.

bench press

There are three components that make up a big bench press: technique, programming, and supporting muscles. The technique is the manner in which you execute the lift. The programming is the bench routine you will use to increase your bench press. The supporting muscles are all other muscles that contribute to the bench press. Technique is the one component that can improve your bench press almost immediately.

There are many bench press styles and your goals will dictate what type of technique you will use. There is the power technique that powerlifters use and the bodybuilding technique. The goal of the powerlifter is to lift the most weight possible from point A to Z. He is not worried about feeling the chest muscles working or stimulating growth. He will use his legs to help him power the bar off the chest. He will also utilize an arch in his back to shorten the distance between the chest and lockout.

The bodybuilder has the ultimate goal of building a bigger chest. He wants to bench press heavier weights but not at the expense of stimulating the muscles of the chest. If your goal is to build muscle, you still need to increase your bench press but utilize a technique that will stimulate the chest muscles while pressing the most weight. Here are some points to remember while bench pressing.


Your feet should be planted firmly on the ground. During the bench press movement, you should be pushing down with your heels. This will give you a stable base. There should be no excessive foot movement.

Butt and Upper Back

If you compete in bench press contests, your butt must remain in contact with the bench. However, it should still remain on the bench whether you compete or not. Your butt coming off the bench is a sign of excessive leg drive which will take stimulation away from the chest, which is what we don’t want. Your butt should be squeezed tight and in contact with the bench throughout the entire lift.

Your upper back should be tight if you want to increase your bench. The best way to do this is to squeeze your shoulder blades together and “dig” them into the bench. This will give you a solid launching pad from the chest.


Your grip is the manner in which you grab the bar. You should grip the bar as tight as possible. This will activate the triceps. Grip spacing is how far apart your hands are from each other. Generally, a closer grip involves more triceps and a wider grip involves more shoulder and chest.

The best grip spacing for a big bench press is high individualized. A triceps dominant lifter will prefer a close grip while a shoulder/chest dominant lifter will prefer a wider grip. To find the best grip spacing for you, you will need to experiment with different positions.


Once you’ve found your proper grip spacing, it’s time to execute the lift. Go through your mental checklist: feet planted firmly, butt squeezed tight, shoulder blades squeezed and dug into the bench, and bar gripped tight. Many lifters are tempted to start the lift immediately after taking the bar out of the hooks. Don’t do this! Take the bar out of the hooks and let the weights settle for a few seconds. You will feel your upper back really start to press into the bench.

Pay attention to your arms, in relation to your body, when you start bringing the bar down to your chest. Many lifters bring the bar down with their arms flared out and almost perpendicular to their body. This causes shoulder strain and short benching careers. You should be tucking your elbows closer to your body where your arms and body will form an almost 45 degree angle. This position also brings your lats into the picture allowing you to handle more weight. Once the bar touches your chest, push the bar back to the starting position.

If you want to increase your bench press, you need to improve all the components including programming, the supporting muscle groups, and your technique. Technique improvement is the one thing that can give you almost instantaneous results but is the least discussed. Improving your technique will give you a better bench press and bigger chest.

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