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