The basics
In strength... lifting, so much as it is to strength, DOES NOT neccisarily matter on the weight, in the begganing. What matters... is getting the form right, and then getting the strength well. Kind of contradicting right? But think of it this way... are your biceps REALLY getting the strength they need if you throw you back into the movement, and are you REALLY benching 315 if you just go down half way? THERE ARE THOUSANDS of excersises and workouts designed to give you strength. But... whitch to follow to get to be the best I can be? The answere is none of them. You, as your-self, need to ONLY follow a plan until you can figure out what to do yourself. Besides... if everyone did the same stuff, would it REALLY be that easy, and would their even be a POINT to want to be being the strongest you can be?
Negative part- The Negtative part, or eccentric, is when you lower the weight. This, is the MOST important part of the lift, being 65% of most lifts, and generating 65% more strength and muscle (yes it is related) then without. The negative part is the MOST important part of the lift, for someone ONLY doing postive, or concentric part of the lift. However, not doing the postive part is worse for you to.
Positive part- The positive part, or concentric, is when you lift the weight up. This could be- curling up the curl bar, benching up, standing up in the squat, or even pulling yourself up in a chin-up. It is the hardest part of the lift, so to speak, as it is your weakest. However, avoiding this part is like avoiding the negative part, the best results come from both positive, and negative parts.
Sets- Sets are were you do a a literal "set" of group or reps. You can have sets of 4 reps, 8 reps... and, you can finish. It's how many time you perform an amount of reps. You can total your sets to "average" how much work you do in a workout.
Reps- Reps, or repitions, are how many times you perform a certain excersise for a certain set. You can total your reps, and take them in an average of 2 or 4 more and two or four less, and base your workout on that, however, it is not advised. It is good to know your reps however, and some workouts are designed off of reps. Reps can range from 1 rep to any number.
Excersise- Excersises are the actual workouts, the specific thing that you are doing.
Dumb bells- Dumbells are single-arm hand-held weights, or they are desinged for that, and can be interchangeable, or can stay the same weight.
Barbells- Barbells are held with two arms, and can be used for many differant uses, most notably the Barbell Squat, Bench press, Deadlift, Barbell row, and over-head press.
Machines- Machines are anythign that is not a free-weight, that is that does not have the use of bars or dumbells with weights loaded on the end- machine can have eitheir built in weights, cables, sticks or objects to raise (other than a bar), or something that holds a weight that you lift up, connected to something else.
Muscles
Bicep (arm)
Abs (stomach)
Triceps (arm)
Deltoids (shoulders)
Pectorals (chest)
Quadriceps (top of leg yes)
Bicep Femoris (bottom of leg yes)
Gostronemecheus (calve)
Soleus (calve)
Lattisimus Dorsi (upper-back)
Gluteous Maximus (bum)
Back (lower back)
Wristors and Flexors (fore-arm)
Brachioradalis (fore-arm)
Styles
Stretching
Excersises
