Bodybuilding Training Article from

Weight Lifting and Weight Training - Chapter 20

Home Gym Equipment

Individual Stations

Folding Bench Press

Adjustable Combo Bench

Flat Bench

Heavy Flat Bench

Adjustable Spotter Bench

Bench Press Spotter

Basic Bench Press

Self Spotter Rack

Power Cage

Hip Sled

Dumbbell Bench

Smith Machine Bench

Jones Machine

Back & Arm Machine

Cable Crossover Machine

Squat Rack

Preacher Curl Bench

Roman Chair

Hyperextension Bench

Seated Calf Machine

Vertical Knee Raise

Hack Squat Machine

Power Rack

Power Rack Bench Combo

Power Rack Lat Attachment

Leg Extension Curl

Ab Crunch Board

Dumbbell Rack

Flat Incline Decline Bench

Utility Bench

Smith Machine

Smith Lat Attachment

Plate Loaded Gym

150 lb. Weight Stack

Selectorized Home Gym

Preacher Curl Attachment

Bench Squat Combo

Lat Machines

Phys-X Free-Standing Lat Tower

Olympic Weight Tree

Standard Weight Tree

Ab Crunch Machine


Home Gyms

Home Gyms

Performance Trainer

Biangular Gym

Two Stack Gym

4-in-1 Free Weight Gym

All-in-1 Free Weight Gym

Smith Gym


Cardio Equipment

Elliptical Trainer


Miscellaneous Items

Body Solid Miscellaneous

Bodybuilding Accessories

Gravity Inversion Boots

Ab Blaster Slings

Olympic Adapter Sleeves

Rubber Floor Protector

Olympic Shrug Bar

Push-Up Bars


Chapter Twenty

Making a Start

Let's assume you are an average young man of seventeen or so, in good health. You will most likely have been introduced to weightlifting by a friend, have maybe been along to a club or a championship meeting and become interested enough to want to have a go yourself. Perhaps you have already dabbled in some sport or physical activity. If so, this will make things easier for you as you will already possess some degree of physical fitness.

It's hard work
Let me emphasize from the first that competitive weight lifting means hard work except for a few fortunate people who are naturally very strong and athletic and who seem to make rapid progress on a comparatively small amount of training. It is such people who usually become our champions, for it isn't solely the amount and intensity of training that makes a champion. There are thousands of competitive lifters who have trained on sound principles and harder and longer than most of the existing champions, but because they haven't been endowed with sufficient natural ability and potential they still remain only average performers.

In a few instances lifters of low potential and weak natural resources have, by more-than-average determination and stick-ability, risen to championship standard, but such cases are the exception rather that the rule and even those who are favorably treated by nature have to work hard to become really outstanding performers, so high is the standard these days.

The intensity of a man's training is governed largely by his interest and his ambition, for a man will rarely become a weightlifting champion unless (a) he really want to be one, and (b) he pursues his ambition with a relentless determination. In addition, of course, he needs the right encouragement, environment and proper training facilities.

No Short Cut
I have dwelt on these point because I want everyone who intends becoming an Olympic weight lifter to realize fully what is involved. You will have to train, generally, about three times weekly almost all the year round for a long time before you approach your maximum potential.

There are few men like, for example, the late Khadr el Touni (former Egyptian world champion) who pressed 180 lb. the first time he handed a barbell at a very young age, or England's Phil Caira, who was pressing 200 Lb. at fifteen years old, after only a short time at the sport, and former world champion, giant Paul Anderson. who was a natural strength colossus and took to heavy lifting like a duck to water.

The majority of beginners are naturally weak and have a mediocre potential and for this reason many try weight lifting for a time, then give it up. But for those who do stick to it, the reward is good, even if they don't become outstanding, or champions. The gradual building up of strength and athletic ability has many benefits, mental as well as physical, and the years spent at this sport are most certainly worth while.

Seventeen is about the average age for beginners, but it is not necessarily the best age to start. It depends largely on the individual. Some youngsters are very mature for their years and can safely make a start at fifteen, or even earlier. But the earlier the start the more important it is to train only under someone who has had some experience of coaching.

Youngsters are notoriously eager and often want to progress at a rate that is much too fast to be good for them. All beginners need looking after at the start and more so when they are very young.

What the sport offers
The progressive principles of competitive weight lifting make it, in my experience, one of the best forms of physical culture. Not only is the muscular system toned and strengthened, but the even more important factor of organic fitness is well looked after. Mental benefits include the development of greater self confidence as physical power is increased. In fact, one's whole outlook on life is greatly improved, a boon particularly to those who are naturally shy and self-conscious.

One of the rewards of being a weightlifter is that it gives a feeling of achievement, together with a physical and mental uplift that has to be experienced to be fully appreciated. It offers the thrill and fun of competitions with other sportsmen and the opportunity of achieving some kind of fame. It also provides an activity that brings great physical benefit, developing qualities that will prove useful in fields other than weightlifting.

There are many opportunities for official recognition for all grades of lifters, including schemes for national, divisional, state and local championships and records, and weightlifting leagues give an opportunity for everyone to compete and gain experience.

Those who reach a high enough standard can become national champions, and possibly represent their country in such events as international contests, world championships and Olympic Games. Only a few will reach the top, traveling the world and taking part in big events. Most will fall short of their ambitions and potential and remain as ordinary lifters. But however far you travel along the road to fame you will benefit both physically and mentally.

Amateur Status
Olympic weightlifting is, of course, and amateur sport and in order to compete officially you will have to enter an event sanctioned by the official governing body, the Amateur Athletic Union of the United States.

Briefly, and amateur is one who has never taken part in any sport or physical activity for direct or indirect financial gains, or never competed against a professional. If your are, or have been, a professional at any other sport, then you will be regarded as a professional at weightlifting.

The whole question of amateur status is very complex and one of the most controversial problems of modern international sport. It is not quite so simple as my brief description above, but I do not propose to debate such a delicate subject here. If any reader has doubts about his own status, then this can be settled by contacting the amateur governing body.

More chapters from this book below...
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Pro-Grip Seated Row Chinning Bar Combo


Standard Cable Attachments

Body Solid Cable Attachments

Heavy Duty Lat Bar

Pro-Style Lat Bar 28" Long

Pro-Style Lat Bar 38" Long

Padded Black Lat Bar

X-Long Lat Bar

3-Way Lat Blaster Bar

Triceps Press down Bar

Revolving Triceps Biceps Bar


Leather & Nylon Items

Body Solid Leather & Nylon Accessories

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Pro Power Grips

Leather Ankle Strap

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