Using free-weights to train your muscles and gain more muscle mass is an accessible way of training for very many people. Free-weights can be bought and used in the comfort of your home, so you’re not tied to going to a gym.
However, you will need to use this weight training properly if you want to reap the benefits of your workout plan. This is why in the lines that follow, you will find out all about the best free-weights workout plan and how to use the ideal weight sets to obtain the desired results.
Never start your workout without warming up properly
It’s recommended to warm up before any type of training, especially when planning to train with weights. Starting out with cold muscles can lead to sore muscles and you even risk getting injured. Free-weights workouts can be great, but they won’t do you good if you don’t warm up first. Besides this, when your muscles are warmed up, your performance will be of a much higher quality. This translates into exercises performed in a much better manner and muscles trained in an appropriate manner.
It’s important to know that the warmup is sufficient if you do it for 5 to 10 minutes. You don’t need more than this. However, what’s important is the way to do the warmup. Stretches are extremely important, so make sure you stretch all your muscles right before you do anything else. This is the way you’re supposed to start your warmup session. Afterward, you perform warmup exercises that are more specific for your workout routine. What does this mean? It means that you can perform short reps of the exercises you are about to do, with no weights or with light weights.
The free-weights workout plan
If you’re done with the warm-up session, it’s time to move on to the workout routine. What kind of exercises can be done to target the most important groups of muscles and gain muscle mass with workout weights and weight sets? Below you will find a workout routine that includes several highly effective exercises for building muscles.
1. Bench presses with dumbbells
This is a great exercise for the debut of your workout routine because it is not that difficult and will warm up your shoulders. If you don’t have a weight bench, you can lie on the bed or wherever you can perform this exercise right.
Hold the dumbbells in your hands and bring them to your chest. Lift the dumbbells above your chest, until your arms are straight. Then slowly lower them back to your chest. Push the soles of your feet on the ground and lift the dumbbells back up. Perform 10 reps for each set and complete 3 sets.
2. Walking lunges with kettlebells
This particular type of exercise is great not just for growing muscles, but also for improving balance and coordination. Because you’ll end up placing most of your body’s weight on one leg, your body will fight for maintaining a proper position throughout the exercise. Before starting this exercise, make sure there’s sufficient room in front of you for the lunges.
Begin the exercise by holding the kettlebells in your hands. Perform a large stride forward, while bending both of your knees so you end up in a lunge position. The knee of the leg standing behind you should be almost touching the ground.
At the same time, the knee of the leg sitting in front of you should form a 90-degree angle with the leg. To stand back up, push hard on your front leg. Then bring the hind leg toward, striding in another lounge. Perform 10 reps for each side. Complete 3 sets of this exercise.
3. Windmill exercises with kettlebells
While this may look like an exercise for your arms, it is actually a workout for the muscles in your abdomen.
Yes, it is one of the best exercises that will strengthen and shape your abs. But, do make sure you focus during the entire exercise. It will test the stability of your shoulders and hamstrings, so pay attention to how you perform this exercise.
Grab one kettlebell and take it up, above your head. The arm holding the kettlebell should be straight. Then lean toward the side, using the free hand to reach down your leg, toward the ankle. Make sure your back remains straight during this exercise.
When you’re leaning, turn your head until you see the bottom of the kettlebell. Return to the initial position. Repeat 8 times for each side and complete 2 sets.
4. The Russian twist
The reason this exercise comes after two more straining examples is that it is simpler. Thus, it will be a welcome change that will allow you to breathe a little while still continuing your training. The key to doing this exercise right is to perform slow and controlled movements. So, instead of doing these reps fast, slow it down and really feel those abs working.
Begin by sitting down on the floor. Grab a hold onto a kettlebell with both of your hands and lean your torso to a 45-degree angle, by slightly leaning backward. Bend your knees and lift the soles of your feet of the ground.
The soles have to be up throughout the entire exercise. You will use your abs only for balance and support. From the front of your abdomen, take the kettlebell with your hands to one side and then take the kettlebell to the other side by slowly rotating your torso. Return to the middle and start again. This can be considered one rep. Perform 10 reps for each side and complete 3 sets.
5. Curls for biceps development
What you need to remember about this exercise is that you need to pick a set of weights that will allow you to complete all the reps. So, don’t be brave and go for weights that may be too heavy. The idea is to work out the muscles, but without risking not to complete all the reps and sets.
Stand up with your shoulders pulled back. Your feet should be close to each other, not wider than the width of your hips. Hold a dumbbell in each of your hands, while making sure the hands are just outside the area of your hips.
By bending the elbows and keeping them tucked in, lift the dumbbells and bring them close to your chest. Lower your arms slowly and return to the initial position. Perform 10 reps per set and complete 3 sets.