Repetitions (reps): 

Do an exercise ten to twelve times in succession. 10 sit ups would be 10 reps in a sit up.


Do ten reps of an exercise, rest one minute and repeat another ten reps of the same exercise.
You will have done 2 sets of ten reps.


The movement of the barbell or dumb-bells from the floor to the chest in one continuous motion.


Pushing away from the body, with arm strength only.


Pushing away from the body, with arm strength and leg drive.

Trapezius (traps):

the triangle shaped muscle of the upper back.

Latissimus Dorsi (lats):

the back muscles which give the V shaped torso.

Pectoralis Major (pecs):

the large chest muscles.


the large muscle on the front of the upper arm.


the large muscle on the back of the upper arm.


the shoulder muscle.

Rectus Abdominis (abdominals):

the straight muscle of the abdomen.

Basic Information

Do weights three times a week, every other day. This means that Monday, Wednesday and Fridays would be excellent days to weight train while giving the body rest periods to regain muscle mass to rebuild muscle tissue which has broken down with hard work.

Protein and vegetables in the diet will help to rebuild and grow the muscles. If routines vary from week to week, you may choose to alternate days every other week and train Tuesday, Thursday, and Saturday. The other days may be used for stretching and endurance training, using Sundays for a total break from exercise training.

The more times you miss, the more likely you are to fail in receiving the maximum benefits from a weight training program.

It is ideal to start weight training two hours before your evening meal or one to two hours after your evening meal.
Five minutes to two hours of exercise is the wide range of time people take to exercise. This is purely a personal choice. It all depends on what you are trying to accomplish. The recommended amount for visible results is 10 to thirty minutes 3 to 4 times each week.

There are three ways to hold a barbell: the underhand grip, the overhand grip and the overhand underhand grip. This last grip is only used when doing heavy dead lifting. Hold the bar with the hands shoulder width apart, usually about eighteen inches.

Start with moderate weights so you can exercise properly. The goal is NOT to exhaust you before your training routine is completed for the day. The proper position and proper movement for each exercise is most important. Make it a muscular effort. Do not use the body to assist you in the arm exercises. Maintain the proper position throughout the exercise.

Inhale through the nose as you exert the muscles and exhale through the mouth as you relax the muscles. Do not hold your breath while completing a movement. Your body requires plenty of air with its supply of oxygen while performing some of the heavy exercises.

Keep yourself warm while exercising. Do not exert yourself strenuously unless you are thoroughly warmed up. Otherwise, you will be troubled with stiff muscles, torn ligaments, pulled tendons or you may not make satisfactory progress. If the room in which you exercise is not heated, wear sufficient clothing to keep yourself thoroughly warm.

Perform exercises until you are comfortably tired, not exhausted. The amount of weight you use should be enough to permit you to perform the exercise correctly, but with not too many repetitions. The harder the exercise, the fewer the number of repetitions or movements you can perform.

Some days you may have less pep and energy than others. If you find yourself unable to perform an exercise the expected number of times, or the amount you used the last exercise day, let your condition be your guide and perform the exercise fewer times. You will use much more weight in some exercises than in others.

Body Building (Weight Training) Benefits

Weight training strengthens the internal organs making them more efficient before the muscles on the outside of the body grow to any extent:

▸ Builds muscles and strength. Exercises develop and strengthen the ligaments, cartilages, tendons and adds to the size and thickness of the bones. This helps to fight brittle bones and fractures (broken bones) later in life.

▸ Builds vital force. Strengthens internal organs. Improves the process of elimination. Improves circulation. Develops the power and endurance of the lungs.

▸ Exercises added to increase speed, prevent possible slowness, stiffness or sluggishness which might result if only hard, slow exercises of a restricted muscle group make up the training programme.

▸ Stretching exercises to make the body more supple, flexible, and constantly youthful. One of the first things to go if one is not careful during the aging process is flexibility.

▸ Exercises develop timing or co-ordination which develops control of the muscles, balance and exactness in your movements.

Protein for Muscles

Your body is largely made of protein. The muscles and internal organs require a supply of protein. Try to drink 8 glasses of water. Our bodies are mostly made up of water. It is essential for all systems of the body to function, including the processing of protein.

Protein is often thought of as simply meat. Meat has all the essential amino acids the body needs each day to make a complete protein for your body’s use. There are other less expensive proteins, when used in various combinations, provide those 8 essential amino acids in your diet which add up to protein intake your body can use. Some of these are:
Milk, eggs, cheese, nuts, legumes (kidney, lima, navy beans), fish, brewers yeast, wheat germ, soy flour, tofu, mushrooms, dry milk. They may be cooked, baked or made into drinks. My uncle, when he was a young competitive runner, would combine milk, 1 raw egg and brewers yeast into a drink and down it in a few gulps.