Weight training for strength, a way of life

Dumbbell rows with heavy weights

Weight training for strength, a way of life. This has become a common subject these days and it will be today’s discussion, as I have talked about many times before, strength training is an important part of building muscle because in order to build a solid amount of muscle mass, you will need to train heavy.

Weight training has never been as big as what it is now. Weight training back in Arnold Schwarzenegger’s day wasn’t as popular as it is today, for example one big misconception back then is when people got into bodybuilding, they were thought of as narcissistic.

Bodybuilders would stand in front of the mirror and pump the weights while watching themselves in the mirror or looking down at their muscles while training and people often thought of this as being narcissistic, but it was actually a way of life and pursuing their dreams and building muscle was as big as life in itself.

A way of life

I remember one time I was listening to a video with Arnold Schwarzenegger and he was telling about how important bodybuilding was to him and how it is a way of life. He used an example of how a race car driver would drive around in circles, but made absolutely no sense to him.

Schwarzenegger went on to talk about the interests of other peoples, such as racing cars made absolutely no sense, but weight training and building muscle made all the sense in the world to him.

Weight training for strength is basically a simple concept, you lift a heavyweight for a set amount of repetitions, typically 1-6 repetitions and you’re resting rate should be longer between sets than it typically would be for building muscle.

An approach for many

Not only power lifters use this style of training, but many bodybuilders, wrestlers and sports’ enthusiasts train with the power lifters weight training approach to build strength.

For example, there are many football players that use this approach for building strength. It is a common way of training for many people in and outside of the sports’ arena.

Although sports’ has gotten a bad rap over the years for many weightlifters and power lifters abusing steroids, unfortunately this has been an issue for a long time.

Weight training has always meant to be a positive way of life, for not only building muscle and strength, but also doing something positive with your life which can also result in good health.

5 exercises

Basically there are five common exercises that are used for developing strength, these exercises are known as bench press, dead lift, squats, clean and jerk and the snatch.

These are five of the most common power lifting moves that a person can use for building strength, but that is not to say that you cannot train like a power lifter with other exercises as well.

Taking it a little further

One example is the barbell rows. Barbell rows are a compound move which means that they involve more than one muscle group at a time which is a common theme for power moves.

Barbell rows are a great exercise for back training and equally a great exercise that you can incorporate power training with. For example if you are typically accustomed to doing barbell rows with 135 lb for 10 reps, you can add a little more weight, such as 185 lb, and this will more than likely be enough to train for 4-6 repetitions which is a great way to build strength.

Keep your style of training fresh

You can switch your weight training programs around periodically so that you are using a moderate weight for slightly higher reps for a week and then the next week you can increase the weight and use slightly lower reps for strength training.

This is a great way to keep things changing in your workouts frequently so that you can keep your workouts new and fresh, it is important to do this periodically in your training, otherwise your muscles can grow stagnant after time and you will likely see little results.

Bulking up

Some people worry too much about getting all bulky looking if they train with heavy weights, but most commonly this worry is brought up by women. As far as that goes, anybody that has a worry about bulking up too much can still incorporate weight training in their program, but their style of training will need to match their goals, they will want to train with lighter weights for higher reps such as 20-25 repetitions per set.

Typically, the most common approach for developing strength with a training program would require you to train each individual muscle for strength twice a week, any more than this and it is putting too much strain on your muscles and nervous system and not allowing you to recover fully between workouts.

Any less than twice a week, you will not be stimulating your muscles enough in order to achieve the results that you desire. So I would suggest that it is best to stick with training each muscle twice a week for best results.


Diet is always an important part of building muscle and strength as you will need plenty of carbohydrates to fuel your system, you will also need plenty of protein to fuel your muscles.

It always takes an adequate amount of protein to build muscle, I would recommend at least one gram of protein per pound of body weight, depending on how serious you are, you might even want to take in 1.5 grams of protein per pound of body weight.


Another important factor when it comes to building muscle and strength, is that it’s typically a good idea to incorporate some type of supplementation into your program. In general most bodybuilders include some form of supplementation, whether they are building muscle or strength, the choice is up to you, but it is definitely a great way to give your diet a boost.

If you are interested in checking out one of my reviews on supplementation, click here on the link.

If you have any questions or concerns, please feel free to leave a message in the box below and I will get back to you as soon as possible.


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Weight lifting motivation – fuel for positivity

Weightlifter performing barbell curls

Do you often find it difficult to get motivated to get a workout in no matter what you do, but it just doesn’t seem like you are finding the motivation to get that workout in? Even the most motivated trainer needs a little boost of motivation now and then.

Weight lifting motivation can be fuel for positively from setting goals to keeping your weight training workouts regular to seeing consistent gains in and out of the gym.

Well if you are having a difficult time mustering up enough motivation to pound out another workout, You are not alone because finding the motivation to workout is a difficult thing that people have been dealing with for centuries.

Today I will be talking about finding the motivation to workout and keeping your workouts going strong for years to come and beyond. Read further to find some ways that you can give yourself a positive mindset to keep your workouts going strong for consistent results.

How you start your day:

How do you start your day? Do you look for ways or excuses to get out of your training or are you spending time looking for ways to see better progress in a shorter period? if you are looking for better ways to achieve your progress, you will likely accomplish better results in the long run.

Take for example a marathon runner who needs to diligently train for their run every day before the actual marathon takes place, if the runner doesn’t train diligently every day, they are going to tire out in the marathon much sooner and possibly not even reach the finish line.

But if the marathon runner continually practices and trains hard for their endurance training, they are going to fare much better at being able to finish the marathon without tiring if they have a view to their goal in mind of accomplishing what they have set out to achieve.

Positive affirmations:

Positive affirmations are something that I have been using for the betterment of myself with an eye to a view of making my training a more satisfying and beneficial journey despite age. I am not what you would consider old, but time keeps slipping past at a fast rate and if we don’t take action on this journey as soon as possible, it will keep getting more difficult.

Our mind has a great influence on how we view things on a daily basis and our perception of who we are and what we are able to achieve as compared to what we think we might be able to achieve.

If we think that we are not able to achieve our goals, it is a very good likelihood that we will not be able to achieve what we set out to do, but if we can train our minds on the way we think and process our thoughts in a positive way, we are very likely to achieve what we set out to do.

In order to successfully do this, we need to continually fill our mind with positive thoughts, because after a period, or even years, our mind can be like what Zig Ziglar referred to as, “a garbage dump”.

To relieve ourselves of what Zig Ziglar referred to as a garbage dump, we need to continually fill our minds with positive thoughts and affirmations so that we can think and start to believe that we will actually achieve what we desire, as long as we have belief.

Feed yourself positivity:

Anyone who has ever been successful in life at anything as always filled their minds with positive thoughts and positive reflections of where they see themselves in a predetermined time.

No one has ever gone on to win a marathon race thinking negatively about their outcome, the only reason why a marathon runner will accomplish their race is because they have continually trained hard and fed themselves with positive thoughts and positive reflections of where they see themselves in the future.

This goes for anyone else, whether if you are a bodybuilder desiring to add an unprecedented amount of muscle to your frame, or if you are a power lifter seeking to lift a heavier weight than you have previously, or if you are set out on a mission to lose weight.

Anyone who has a goal in mind to achieve greatness needs to have positive thoughts and a continual regimen every day where they can feed themselves positive thoughts through positive thinking, after continued practice of this, positive thinking will become a natural thing and you will achieve much better success in the long run.

Eat and sleep for positive thinking:

A statement I quoted earlier by Zig Ziglar about our minds being like a garbage dump can be viewed as the same thing for our diet and not filling our gut with food that could be attributed to being like a garbage dump.

How we feed ourselves daily will greatly affect other aspects in our lives such as how we feel about ourselves, our energy level, even our brain activity. If you feed yourself healthy food, your reactions and reaction time will be affected in a positive way.

The same is true for sleep, if we are not getting enough sleep every night, our body and minds become sleep deprived and this will greatly affect our ability every day to achieve our goals and what we set out to do.

If we are going to train to ultimately achieve our goals and ambitions, we need to not only be rested up physically to achieve our physical related goals, but we also need to be rested up mentally in order to achieve everything we set out to do as well.

Keep your goals posted:

Along with keeping ourselves physically and mentally in check, we need to keep our goals written out in detail but we also need to keep them posted in a place where we are likely to see them frequently throughout each and every day.

What good is it to have big muscles that you have worked hard for if you keep them covered so that no one can see them? or what good is it to lose weight and look our best if we are just going to keep ourselves covered in big baggy clothes so no one can admire all our hard work?

The same is true for setting goals, what good is it to take the time out to write detailed goals that are reflecting your dreams and keep those goals buried away so that you can never see them to inspire you every day.

That’s why it is necessary to put your goals up in a place where you can see them frequently every day and view them to keep you inspired. Without a view to your goal, it will be much more likely that your goal will never be accomplished if the plan and procedure is not in view at all times to assure timely progress.


By this point you should clearly see that lifting weights requires more than just picking a bar up and lifting it, the complexities behind weight training can be many, all dependent on what your goals are.

As with anything else in life, if you feel serious enough about following through with something because you have the passion for it, you need to have a distinctive path set with a goal in mind in order for you to successfully achieve your desired plan.

From the time you get up in the morning, you need to start feeding your mind with positive affirmations which lead to positive thoughts in your daily routine and be sure to include enough sleep for a positive restful state as our actions start with our mind and our thoughts and our minds need to be sharp.

As important as our sleep is, our diets need to be on target along with keeping our goals posted, this way all the pieces of our daily routine should fit together like a puzzle and form a picture that is the reflection of where your desired outcome is.

One other piece of the puzzle that can have an importance on our desired outcome is taking in the proper supplementation.

Not all supplementation is created equal, so to get a better idea of what type of supplementation you need “to achieve your goals” and whether if the supplementation is even any good or not.

you can check out a review on supplementation here.

If you have any questions or concerns, or if you would like to share any of your perspectives on this lesson that I have talked about today, be sure and leave a comment or question in the box below and I will be sure to get back to you as soon as possible.

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