Free Weightlifting Workouts for Building Muscle Mass

Following are quality free weightlifting workouts for developing power and building muscle.

Weight lifting programs and bodybuilding are based around the idea of progressive resistance or overload. The idea being that in order to build muscle and increase your strength you must constantly increase the stress on your muscles.

Then you must give your muscles adequate time to recover and rebuild so that you can again increase the overload and continue to build muscle.

The following free weightlifting workouts won't do you a darn bit of good if you don't adhere to the overload principle of progressive resistance.

Overload doesn't necessarily have to mean an increase in your training poundages. You can also do more reps on a set with the same weight. Another way to bring about overload in these free weighlifting workouts is to decrease the amount of time you rest between sets.

Doing more work in the same amount of time or doing the same work in less time is a great way to overload your muscles without increasing your workout poundages.

Clearly, to make great muscle building gains, you can't get complacent in your weight lifting workouts. You need to constantly strive to do more. And, as stated above, this does not mean working out more often or making your workouts longer.

You must make your workouts progressively harder and more intense.

TIME OUT: Brand New! Grab your FREE Copy of the new Ebook FAST MASS! Get Fast Mass Your Name: Your E-mail Address: Don't worry -- your e-mail address is totally secure. I promise to use it only to send you Fast Mass Tips.

However, this type of weight training routine like the free weighlifting workouts on this site, is very hard on the recovery process so you must make sure you get enough rest between workouts to allow the muscle building process to take place.

Otherwise, you end up overtraining and instead of bigger muscles, your muscles will get smaller and weaker.

When training this intensely, it's very important to take time off from your workouts. You should consider taking a week to ten days off every four to eight weeks to keep your mind and body fresh.

If you don't recover from these free weightlifting workouts you overtrain. And if you overtrain, you don't get stronger and your muscles don't get bigger.

The core of these power-mass free weightlifing workouts is the big compound weight training exercises like the following:

• Squat

• Deadlift

• Bench Press

• Chin ups

• Dumbbell Press or Upright Row

• Shrugs

Here's one of the free weighlifting workouts:

Day 1

Chest, Triceps, Shoulders

Decline Bench Press 3 x 10, 8, 6
Decline Flyes 2 x 8 - 12
Incline Flyes 2 x 8 - 12

Dips 3 x 12, 10, 8
Tricep Pushdowns 2 x 8 - 12

Dumbbell Upright Rows 3 x 12, 10, 8
Incline Dumbbell Laterals 2 x 8 - 12

Free weightlifting workouts Day 2

Back, Biceps, Abs

Curl Grip Pulldowns 3 x 10, 8, 6
Machine or Dumbbell Pullovers 2 x 8 - 12
One Arm DUmbbell Rows 2 x 8 - 12

Incline Dumbbell Curls 1 x 8 - 12
Dumbbell Concentration Curls 1 x 8 - 12
Barbell Curls 1 x 8 - 12

Weighted Crunches 2 x 15 - 20
Reverse Crunches 2 x 15 - 20

Free weightlifting workouts Day 3

Legs

Squats 3 x 10, 8, 6
Leg Extensions 2 x 8 - 12

Stiff Legged Deadlifts 2 x 12 - 15
Leg Curls 2 x 8 - 12

Standing Calf Raises 2 x 12 - 15
Seated Calf Raises 2 x 12 - 15

This routine involves working each muscle group once per week. The idea is to keep the overall training session short but intense to avoid overtraining.

In order to design an effective program or split, including making these free weighlifting workouts work for you, it's important to understand the fundamentals of weight lifting

And check out our other weightlifting-articles.