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Extracts:

Use slow, steady movements to protect your muscles from injury while lifting.

Always use good form.

You should spend about an hour a day and only 3 to 5 days a week lifting.

Exhaustion is when your muscles can no longer safely perform that lift properly.

For your weight lifting routine to do your body the most good, you need to work to exhaustion on all sets.

Progress by starting each workout with five more pounds (or more reps) than you used in last week's workout.

You build muscles through progression.

When you give your muscles more time between workouts your muscles have more time to repair themselves and increase your muscle mass.

Muscles actually repair themselves and increase in mass during rest periods between workouts.

Muscle growth does not happen during your workout.

You should workout each muscle group once a week and allow time for muscle repair and muscle growth.

To do this you group large muscle groups together, for example; legs and abs on Monday; chest, shoulder and triceps on Wednesday; back, biceps and forearms on Friday.

Good weight lifting routines split your workout up by body parts.

Lifts during the warm-up should be easy for you.

This is meant to be a warm-up and should not fatigue your muscles.

Your fifth set should be slightly less than the weight you will be lifting during your actual workout and should only be done for one rep.

Continue increasing weight by 10% as you decrease repetitions.

Increase the weight in the second set to 60% for six reps.

You should start your warm-up sets by lifting 50% of your max weight for 10 repetitions.

After doing 5 minutes running, using the treadmill, or some other light cardio exercise, do five sets of increasing weight decreasing reps of the core lift you planned for that day to warm-up that muscle group.

A good habit to get into when you are weight lifting is to start with a warm-up version of your core exercise.

To begin with, a good routine includes a cardio warm-up and light stretching before any weight lifting.

When bodybuilding you need to remember proper nutrition, daily cardio exercises, drink plenty of water specially when weight lifting, include plenty of protein in your diet, and remember to take proper rest periods between sets.

A good weight lifting routine has several aspects.

Bodybuilding goes beyond just lifting weights.