Weight Training Basics
Planes of Movement
There are four main upper body planes of movement - horizontal push, horizontal pull, vertical push and vertical pull. Then there are 3 main lower body movement - squat, lunge and hip hinge. So long as you are mindful of keeping a good balance of these indoor training then you’re grooving
Grip Positions
Neutral grip refers to palms facing inwards - as your arms would rest naturally by your sides. Wide grip refers to flipping the hands so the movement is spread further from the body. This grip applies to almost all upper body movements and it changes the emphasis of muscles used. It’s minimal and not that important unless your a physique model - and sometimes a wide grip will feel uncomfortable for some people in certain movements (cue the bench press and all related injuries) so if a program says wide but you’re more comfortable going neutral then go for it baby.
Exercises and Options
Here is a list of all the exercises used in these programs and the main (there are others I know) options you have for equipment. Depending on your targets certain equipment is better for certain things. Obviously you can load more onto a barbell for a back squat then you will be able to hold in a kettlebell for a squat, for example. And doing flies on cables will work your core and functionality better than prone dumbbell flies, but if size or strength is your aim then your better off on the dumbbells - you get my drift? Often you will be dictated by what equipment is available, and often you will find that you just prefer certain equipment for no particular reason. That’s great! Get comfortable and do what works for you! I love barbells, dumbbells and cables, I hate fixed resistance, bands and suspension (trx) training. It’s a preference - find yours.
Deadlifts
Barbell, trap bar, kettlebell
Glute Bridges
Barbell, resistance band, single leg, bodyweight
Wide Chest Press
Fixed resistance machine, barbell, dumbbell, cables, TRX, push ups.
Lateral/Front Raises
Dumbbells, cables, resistance band
Neutral Row
Fixed resistance machine, cables, TRX, kneeling single arm row with dumbbells/kettlebell/plates, resistance bands, want over row with barbell/dumbbells
Squats
Barbell, dumbbell, kettlebell, bodyweight
Romanian Deadlifts (RDL)
Barbell, kettlebell, dumbbell, weight plate, bodyweight, single leg (balance or kickstand
Pec Flyes
Fixed resistance, dumbbell, cables
Pull Ups
Assisted pull up machine, resistance bands, pulldown machine, bodyweight pull ups
Wide Row
Fixed resistance machine, bodyweight inverted row on bar, TRX, bent over row with barbell/dumbbell or resistance band.
Split Squats
Kettlebell, dumbbell, weight plates, body weight
Depth Sumo Squats
Kettlebell, dumbbell, bodyweight
Neutral Chest Press
Fixed resistance, dumbbells, cables, TRX, tricep push ups
Straight Arm Pulldown
Cable, resistance bands
Bicep Curls
Barbell, dumbbells, cables
Lunges
Barbell, dumbbell, kettlebell, weight plates, bodyweight
Calf Raises
Leg press, barbell, smith machine, dumbbell, kettlebell, bodyweight
Shoulder Press
Fixed resistance machine, barbell, dumbbells, cables, resistance bands
Upright Row
Barbell, dumbbells, ketllebell, cables, resistance band
Tricep Extensions
Cable pushdown, cable overhead extension, dumbbell/plate overhead extension, barbell skullcrusher, bodyweight dips