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Throughout these last several lessons you've learned about the major muscle groups you need to hit, along with some of the exercises that will give you the best results. However, as you start performing these exercises, you'll soon realize that you have a lot of choices. Namely, you can perform several of these exercises multiple ways, including:

Bodyweight Exercises

As the name implies, this is where you primarily use your body weight for resistance. You can do some of these exercises when you're first starting out as a means of getting used to lifting, such as bodyweight walking lunges. There are also certain exercises (like pull ups, tricep dips and chest dips) that work well using your bodyweight only. at least when you're first starting out.

Barbell and Dumbbell Lifts

These are referred to as "free weight" exercises, since your weights aren't attached to a machine. Some of your lifts (such as squats, deadlifts, bench presses and many others) can be completed using either a barbell or a dumbbell.

Even though you can use either type of free weights when you do exercises like bicep curls, you may want to use dumbbells. That's because doing so allows you to work each side individually, which often produces better results.

Here's why.

Some people have one side that's stronger, so they'll tend to incorporate the stronger muscle more when performing the lift. If this describes you, you may not even be aware that you're doing it. That's because you're so used to doing it on a day to day basis. For example, if you lift a heavy item over your head to put on a high shelf, you'll naturally use your strongest muscles the most to perform the lift.

Point is, you can certainly use your barbells for certain lifts. But you'll also want to regularly work those muscles separately. For example, do dumbbell bicep curls, dumbbell bench presses and work your legs separately using lunges or one-leg presses.

The big downside to working with free weights is that it tends to be more dangerous. That's why you don't often see a whole lot of free weights in "cardio gyms." Instead, you'll see a few machines (which we'll get to in a minute).

If you're using free weights, stay safe by using a spotter. For certain lifts (like bench presses and squats) you can use a power cage, which "catches" the weight if you drop it.

Machine Lifts

There are a variety of machines that allow you to lift weights, including various cable and lever machines. But there's also a machine called the "Smith Machine," which is a barbell that's guided vertically by rails. Thus this machine allows you to safely perform lifts like bench presses and squats without a spotter.

The problem with the Smith Machine is that it doesn't allow you to use the full range of motion, which is important to developing your muscles. Indeed, you'll find that the Smith Machine doesn't allow you to use perfect form. For example, when you do a bench press you may naturally lift in an arc. You can't do this arc when you're using a Smith Machine, as it only allows you to lift in a vertical straight line.

So should you use the Smith Machine? Yes. if you don't have a spotter or a power cage. It also is a fine way for a beginner to start getting his body used to doing lifts. But generally, you should only use the Smith Machine when you have no other options available to you.

That's it for this time. Next time you'll learn more about the keys to getting those muscles to grow! To get coaching designed for you to maximize any Club Membership go to our online super gym at Project252 Get the training you need to succeed@