Best Exercises with Weights. Compound and Isolation Exercises
Last time I was talking about anabolic steroids and how harmful they can be for your health. This time I want to talk about the Best Exercises with Weights and what mistakes you should avoid. Knowledge is very important when training with weights, especially if you are a beginner and if you don’t have any previous experience in training with weights.
Knowledge how to train and execute exercises correctly is very important because it might help you to avoid injuries and get better and faster results.
Doesn’t matter, if you are a beginner or advanced I would recommend concentrating on compound exercises. What is a compound exercise? The compound exercise involves multiple joints and more than one muscle group. You can lift heavier weights when executing compound exercises because you engage at least two muscle groups when executing the compound exercise.
For a beginner compound exercises are most beneficial, they can help to burn more calories because more and larger muscle groups are engaged. Your muscles need energy while you work them out, that’s why working out more and larger muscle groups can help you to burn more calories. Compound exercises are very hard to execute and require lots of effort and energy.
Examples of compound exercises can be such as deadlifts, dips, pull-ups, squats, lunges, bench presses, shoulder presses.
Isolation exercise engages just one major muscle group and involves a single joint movement. Because you are working out just one muscle group, you have to use lighter weights while executing isolation exercises. That requires less effort and energy than executing compound movements and this is the reason why we burn fewer calories.
I would recommend including isolation exercises for more experienced people who are aiming to tone their muscles, targeting certain muscle groups to look leaner. If your goal is to lose weight or build strength and muscle size, I would recommend avoiding isolation exercises or keep them to a minimum.
Examples of isolation exercises are such as flies, front raises, lateral raises, bicep curls, triceps extensions, leg extensions, leg curls, calf raises.
Best Exercises with Weights
Best Leg Exercises with Weights
Squats with barbell or dumbbells. This is one of the best exercises for losing body fat and increasing muscle mass and strength. People don’t like and avoid this exercise, because it is very hard to execute and requires lots of effort. Primary muscle group you are targeting: quads. Secondary muscle groups you are targeting: glutes, hamstrings and lower back.
People executing squats are making these mistakes: working with too heavy weights, squatting not deep enough and leaning to the front too much. Better to use lighter weights, but squat at least until your legs and but are in a horizontal position with the floor, keep your back straight and don’t lean too much forward, keep weight epicentre to your heels and control your negative, do not squat too fast.
Best Back Exercises with Weights
Deadlifts with the barbell. This exercise is ‘’king’’ of exercises. People avoid this exercise because it is very hard to execute and requires a lot of energy. It is great exercise and you should be doing it all the time because almost all body muscles are involved in performing this exercise. Primary muscle groups you are targeting: hamstrings, glutes, lower back. Secondary muscle groups you are targeting: most of your lower and upper body, arms, traps, lats, deltoids.
People executing deadlifts are making these mistakes: working with too heavy weight and arch their back too much, which can lead to an injury. You must keep your back straight and your bar as close as possible to your body. You have to control your weight.
Best Chest Exercises with Weights
Chest press with barbell or dumbbells. The chest press is one of the most popular and best compound exercises for chest. This exercise is very popular among people because it targets smaller muscle group and it’s easier to execute this exercise. Primary muscle group, you are targeting: chest. Secondary muscle groups you are targeting are shoulders and triceps.
People executing chest press are making these mistakes: engaging shoulders too much, arching back, because working with too heavy weight, engaging triceps too much. Before executing bench press, push your chest out and shoulders back, don’t arch your back too much, control the weigh and don’t drop weight on negative too fast, do not take the bar to narrow, because you will engage less of your chest and more of your triceps.
Best Shoulder Exercises with Weights
Shoulder press with dumbbells or barbell. The shoulder press is one of the best exercises because it is a compound movement and you can lift heavier weight. Primary muscle group you are targeting: shoulders. Secondary muscle group, you are targeting: triceps.
People executing shoulder press are making these mistakes: lifting to heavy and overarching back too much, lifting dumbbells or barbell not vertically. Try to arch your back just a little, lower your arms at least until your elbows are at the same level as your shoulders. Control the negative, don’t drop your weights too fast.
Best Arms exercises with weights
Close grip bench press. This is one of the best compound exercises for triceps. Primary muscle group, you are targeting: triceps. Secondary muscle groups you are targeting: shoulders and chest.
People executing close grip chest press are making these mistakes: engaging chest too much, arching their back when lifting too heavyweight. Make sure your grip is a little narrower than shoulder width, but not too narrow, because you can hurt your wrists. If your grip is too wide, you are engaging your chest too much.
Reverse grip pull up. One of just a few compound exercises for biceps. Extra weights can be used if you find it easy to lift up to your body weight, while accessories like resistance bands can be used when lifting up to your body weight is too heavy. Try to keep your body straight, control your negative movement and make sure you are in a full range of motion.
Don’t forget that executing all these exercises is very important to keep correct form and control your weight on negatives if you can’t control weight or keep correct form, it means the weight is too heavy for you. I have introduced you to my best exercises with weights, how to perform them and what mistakes you have to avoid. I hope all this information will help you out moving towards your goals.
If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.
All the best,
Founder of ihealthylifestyle