Training Articles

Bodybuilding Exercises and Weightlifting Exercises

Health Statistics

According to The Overseas Development Institute, one in every three people worldwide are overweight, and a shocking 70 percent of adults in North America are overweight. Simply because of the situation these health statistics represent, it is clear that something needs to be done about our fitness levels and the amount of exercise we are getting. Before we dive head first into a long list of bodybuilding exercises and weightlifting exercises, it is important to understand the difference between the two, their objectives, and how that relates to your workout plan.

Bodybuilding Exercises Versus Weight Lifting Exercises

If you are performing bodybuilding exercises, you are using training and exercise to develop your muscles for size, shape and symmetry. Your objectives might be to look good and compete in bodybuilding competitions and gain fame with your body. A famous bodybuilder would be Arnold Schwarzenegger who trained for aesthetic perfection.

• Repetition: Body builders focus on developing their muscular size and achieving low levels of body fat. They typically do this using medium to heavy weights at higher repetitions (8-15 repetitions) in a program that concentrates on all the major muscle groups.

• Endurance: In contrast, weightlifting’s main objective is to increase strength and anaerobic endurance, paying little attention to body fat or symmetrical body perfection. This is achieved by using the heaviest weights you can on very low reps (usually 3 -2 reps, or a single all out rep) to get maximum results for your strength. This is for people who simply want to become strong.

Essential Bodybuilding Exercises

There is a lot of contradictory information on the internet on the best bodybuilding exercises, how often you should work out, recovery days, how much cardio to include, and more. However, the good news is, you can basically break down bodybuilding and weightlifting into 5 essential exercises: barbell squats, barbell deadlift, barbell power clean, barbell bench press, and reverse bent over barbell rows.

1. Barbell Squats

Barbell squats hit a majority of the muscle groups on the body, with a focus on core and lower body muscles. There are front barbell squats that focus more on your quadriceps, and there are back barbell squats which recruit the butt muscles or gluteus and the hamstrings.

2. Barbell Deadlift

A barbell deadlift is designed to target the back, large lower body muscles, as well as the entire core. Usually the lower back can be weak, which often leads to injuries. This exercise addresses that issue, but technique and form are extremely important while doing this exercise to minimize the risk of injury to your back. Consult a staff member or trainer at your local gym to ensure that your form is correct.

3. Barbell Power Clean

The barbell power clean is an exercise that targets lower legs, upper back, deltoids, and quadriceps. It can be difficult to do at first, but once the technique has been perfected, it can really help with fat loss.

4. Bench Press

The bench press is a powerful exercise designed to work the pectorals, but it also strengthens the triceps and deltoids. You can add variations such as inclines to target different areas of the chest.

5. Reverse Bent Over Barbell Rows

Reverse bent over barbell rows work the back and do a good job counterbalancing the effects of the bench press. By changing the width of your grip, you are able to target specific back muscles such as the rhomboids and the Latissimus dorsi.

If these exercises aren’t enough, you also can incorporate pull-ups, military presses, and dips into your workout program to round out what are referred to as “the essential 8” in resistance training. There you have it: basic bodybuilding exercises and weighttraining exercises you need to get ripped and to become a healthier, stronger version of yourself.

Everyone knows change is hard, but by incorporating these exercises 2-3 times a week, you won’t need to become an overweight or obesity statistic. You can become a living example for others to see, and an inspiration for those wanting to reclaim their health.

 

Featured Image by https://www.flickr.com/photos/stop-play/

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