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 How to pick your weight lifting routines when lifting weights to build muscle.

 So many people jump into lifting routines and get injured.  It is important to know the proper steps to take in order to get the most out of your workout.

 A set of exercises is how many repetitions you do  for example, three sets . There are many different things you can do during a workout.  A repetition is how many times you do an exercise  for example, 10 repetitions in a set . 

  The routine is a term given how you manage the weight program; it is something to managing a schedule of a weight lifting program. Routines are made to split the workout in such a way, that you are not overtraining the same muscle groups.  Rest and recovery is extremely important to help build muscle.

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You should rest at least 36-48 hours in between lifting the same muscle groups.
You should not lift more weights than your limit especially if you donít have any spotter because it can lead to injury, which may end your lifting career.  You need to work up to heavier weights, not just jump up to one, your body needs to build muscle slowly. This is also dependant on your age and fitness level.
 
For the chest you can do three sets of 10 repetitions of flat bench press.  Other examples of chest exercises, include the incline bench press, decline bench press, flat dumbbell flyís and inclined dumbbell flyís.  For your back you can do three sets of 10 repetitions of rows, dead lifts, lat pull down, seated cable row, bent over ball row and bent over one-arm dumbbells. The technique mainly used for developing biceps is to do bicep curls or preacher curls. Both are done with dumbbells, the difference is how you hold your hands.  For triceps you can do triceps extensions, press downs or dips.  For shoulders you can do lateral raises, military press, or shrugs.  Keep in mind these are only exercises for the upper body, lower body exercises need to be performed as well for optimum fitness levels.

  You need to increase muscle flexibility with stretching exercises.

 If you participate in sports or not increasing your muscle flexibility is good for your body. Try these ideas on how to increase your muscle flexibility through proper stretching.

 The first thing you need to do before playing sports or going for a run or just walking to get exercise is do a proper muscle warm up. You need to take from five to ten minutes to stretch your muscles for a good warm up. Remember you warm up to stretch you do not stretch to warm up. Depending on your body type determines how long you take. A lean body will take a shorter time to get warm the a stocky body type. Your stretching routine should be gentle and relaxing. You should take long and relaxed breaths with each muscle stretch.

 Regular stretching before exercise with help reduce injuries. If your muscles are tight they are more prone to injuries and strains. Laying on your back and pulling your knee to your chest and hold for a five count will increase your hamstring flexibility before jogging or walking. In a standing position cross your ankles and bend over a touch your toes for a five count. Its ok to bend your knees a little to relieve pressure on your lower back. Make sure to breath slowly letting out the breath at the end of the stretch.

   On all your muscle stretching routines take it slow and easy. Only stretch to the point of discomfort with no bouncing or jerking motions. You should apply steady pressure during the stretch and remember to breath slowly. After you have taking your walk or jog make sure to do a cool down. This is important to let the muscles recover. Take at least five minutes and again gently stretch the muscles to help them recover from the exercise.

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