Weightlifting Workouts & Training

About nebula studio

We can help you get built and fit. With the services we offer you will feel like a champion. Weight lifting is a sure way to build muscle and our trainers will surely assist you all the way.

CrossFit Specialty Course

Weightlifting Level 1

 Award in Coaching Weight Lifting.

Weightlifting Level 2

Certificate in Coaching Weight Lifting.

Personal Training

Our trainers will give you one on one attention when you are working out. They will also give you best tips and help you with all the fundamentals that you require to become a body builder.

  • The Fundamentals
  • The Burgener Warm-Up
  • The Skill Transfer Exercises
  • The High Hang Position
  • The Launch Position

Olympic Style Weightlifting Facility

With our state-of-the-art equipment, you can be as built as an Olympic champion. We will give you daily analysis and also a chart which you should follow. Our equipment, if used properly will surely impress you with all the improvements you will be facing.


  • 105KG MEN
  • 105KG MEN
  • 56KG MEN
  • 62KG MEN
  • 75KG MEN


  • 75KG WOMEN
  • 48KG WOMEN
  • 43KG WOMEN
  • 58KG WOMEN
  • 62KG WOMEN

weightlifting Quote

“The pain you feel today will be the strength you feel tomorrow.”

“Sweat is your fat crying.”

– Dave R. Smith​

What People Say About Us

“One of the best decisions I ever made was joining here. I have never been so fit in my life. I can easily say this is exactly where I want to be.”

Susan R. Wilson

Recent Updates

A Review Of GTX’s S-23 SARM

Well-known pharmaceutical company GTX is thought to be exploring a SARM known as S-23 and according to available information, it’s not tough to see why. So far, research results have demonstrated a positive correlation between the intake of S-23 mass development and fat loss. The SARM works by binding itself to androgen receptors also the non-steroidal of it.

S-23 is believed to favorably affect muscles and bones owing to the tissue-selective anabolic effects, and it does not come with the androgenic effects which other anabolic androgenic steroids (AAS) come. For instance, rather than expanding the prostate it reduces its size that’s excellent news for all those of you who are worried about its potential effects on the prostate.

GTX is a pharmaceutical company that specializes in hormonal drugs, so it is reasonable that they’d be investigating S-23 and other selective androgen receptor modulators (SARMs). GTX’s interest in S-23 relies on promises that the SARM has traits that could adapt it. GTX has additionally developed MK-2866, also known as Ostarine.

Keep reading to find out how it works, how it can help you, its negative effects, as well as if you are interested to find out more about S-23.


Comparable to other SARMs, S-23 affects bone and muscle tissue and produces benefits. The excellent thing about S-23 is that it does not arrive with the side-effects which are caused by SARMs in the market. Anecdotal evidence that has come forth about S-23 shows that it is quite possibly the SARM and the scientific research there are some pros and cons related to S-23.


Here are some pros:

  • Helps Build Lean Muscle Mass

S-23 has been shown to help build lean body mass, after completing their cycle and those who’ve taken it have reported greater profit retention.

  • Increases Strength and Stamina

S-23 users report experiencing a significant increase in speed, endurance, and stamina they’re cycling this SARM. This means meaner harder and longer workouts that produce results. You are allowed to optimize workouts thanks to innate fat-burning and lean muscle building properties by S-23.


The drawback of taking S-23 is it can increase anger. According to a user, this might be a result of the level of intensity with:

  • Helps with Fat Loss

One other advantage of taking S-23 is the fact that it helps with fat reduction, in addition to, oxidization that is fat. A study that was done on rats revealed that giving them S-23 reduced the rats’ body weight percentage while increasing bone mineral density and lean muscle mass. The study also demonstrates that its properties increase appreciably, which contributes to a huge decline in body fat.

  • Shows Minimal Water Resistant

Consumers report that S-23 does not lead to some bloating or water retention, meaning that they could keep their gains even after they were done cycling S-23. As a result, many bodybuilders use S-23 during the cutting stage because they find it most valuable in this stage.

  • Develops a Hard Muscle Cosmetic

Then you need to consider taking if you would like to build more muscles. It is worth noting that acquiring the type of muscle aesthetic that S-23 provides is not something that you can do using traditional steroids, which explains the reason why bodybuilders prefer taking S-23 in preparation for competitions and events.


Below are some of the side-effects which you can expect to encounter when choosing S-23:

  • Testosterone Shutdown

According to customers, S-23 is the closest thing to steroids that you may buy in the SARM marketplace. This makes it distinctive and far more powerful, with side-effects that are distinct from SARMs. S-23 reduces testosterone levels to the point that some users suggest supplementing with Testosterone Replacement Therapy (TRT) to resist the subsequent deficiency. The good thing is that once you’ve finished your cycle on S-23 this side effect doesn’t last and will come to be reversed.

  • Aggression

There have been reports of anger, therefore, it may not be the ideal choice for those who have a history of anger issues.

  • Testicle Shrinkage

Some bodybuilders have discovered their testicles decreasing while utilizing S-23 and this was later supported by a scientific study that revealed the same side impact. This is associated with the ability instead of raising it to reduce testosterone of S-23, and the good news is matters should return to normal as soon as you end biking with it and it’s merely a temporary side effect.

  • Darker Urine

S-23 was shown to produce a darker urine shade, but this negative effect can be temporary and only lasts while you’re biking with S-23.


Generally, it’s suggested to take S-23 in dosages of between 0.5mg and 50mg. This is based on studies that were conducted on the SARM so far.

Yes, we understand that this is a range, but just like any SARM, S-23’s dosage depends on a range of factors, such as the result you’re seeking. That said, most bodybuilders say that an effective dose is anything between 20mg and 30mg.

If you want my advice concerning the best S-23 dosage, I’d say go with about 10 to 20mg per day. Based on experiences this is the most optimal dosage. This compound is powerful and very effective, you won’t need much more.

The half-life of all S-23 is roughly 12 hours. This means to have stable levels in the blood that twice a day you will have to dose S-23. I would suggest taking your dosage that is S-23 in the evening and once in the morning.


Yes, definitely! This should not even be a question at this time and includes standard. You will need to take steps to regain balance once you cycle with almost any SARM, not just S-23. Because the amount can lead to a whole shutdown, it’s even more important to do with S-23. That means you need to undergo a very rigorous PCT to acquire your system functioning optimally again.

For the best results, we’d recommend visiting Clomid and Nolvadex. Be certain that you read our SARMs PCT Article, it contains a good deal of helpful info about this subject. When SARMs won’t cause hormonal havoc there are no promises with S-23 since it’s really powerful and quite similar to steroids in its consequences.

It’s important to maintain this information in mind when considering that an S-23 cycle so you can take the necessary steps to recover your hormonal balance. As soon as you’ve finished the cycle, its side effects are temporary and will cease, but it’s far better to be on the secure side.


S-23 is the only SARM available on the market that’s strong enough to duplicate the kind of results you’d get from potent steroids or prohormones. RAD-140 Or Andarine would be a close second. In reality, some users have reported experiencing similar consequences on Winstrol & Anavar when cycling with S-23, though a study by Dr. Tony Tremendous showed the same results.

That said, taking S-23 remains much less intense as cycling with steroids such as Winstrol and Anavar, for example. Overall, S-23 has been shown to produce a lean, mean and high-performing physique that can win your contests when biking in the way.


A good deal of bodybuilders adds S-23 SARM near the end of the cycle to help them create a more challenging and educated physique that is made possible by S-23’s fat-reducing qualities. Many folks report to stack SARMs such as S-23 with LGD-4033 and MK677 for amazing lean muscle gains. Therefore, rather than starting at the start, it is often advised to add S-23 throughout the 8 months of your cycle.


Judging from the experiential and research evidence this SARM is a powerhouse that can help you gain lean muscle mass, lose body fat and create a ripped, textured body. It’s important to remember that using it will come that we have mentioned, but they do stop once you’ve finished biking with S-23. Plus, you’ll be able to retain the muscle that you gained so that it’s the SARM for anybody that’s preparing for competition even after you’ve finished your cycle.

The only serious drawback to taking S-23 is the fact that no clinical trials are performed to corroborate the claims made about it, but research is underway to provide reliable and more conclusive evidence. You also have to manage the truth that S-23 significantly suppresses testosterone, however, you can avoid this unwanted effect by complimenting S-23 with the right supplements.

In general, S-23 is the perfect alternative for getting lean muscle, increase fat loss and keep lean muscle mass. If you don’t think S-23 is the right selection for you, make certain to check out RAD-140 and LGD-4033, both are great for building mass.

What’s So Good About Ibutamoren (Mk 677)?

Before we let you know whatever you want to learn concerning Ibutamoren, we need to clear up a few misunderstandings. Mk 677 is Known as Ibutamoren, Ibutamoren Nutrobal or even Mesylate. Do not become men, but these are the exact identical chemical – various names. It isn’t, though Ibutamoren is promoted like a SARM. It’s really a human growth hormone secretagogue. That is correct, Mk 677 doesn’t belong to this SARMs family.

The main reason Ibutamoren is indeed special is the fact that it gets got the capability to stimulate human growth hormone levels (g h) and also Insulin-like growth variable (igf1). You could be cynical, ” I really don’t blame you once most of us know there are not lots of chemicals which possess the capacity to elevate GH.

Ibutamoren has in fact been copied by clinical trials.

What’s Mk 677 (IBUTAMOREN)?

Ibutamoren can be actually just really a human growth hormone secretagogue. A human growth hormone secretagogue (GHS) can be just really actually a chemical that functions like a secretagogue that’ll help boost testosterone hormones levels. Human growth hormones are required to work. It performs a part in the creation of tissue and muscles.

Exactly what you ought to be aware of is that Ibutamoren will not hinder other methods like natural hormone output, although it’s really a procedure that is complicated. Which usually means you will undergo a rise in GH levels without unwanted effects such as reduction. It’s currently available as a research compound. This is the reason you may find a whole good deal of vendors promote it maybe not.

Advantages from Mk 677

Promote Muscle Development
Some are raised with muscle development. On account of this simple fact, Nutrobal increases g h and igf1 degrees you’ll have the ability to place upsize a lot simpler. It was copied by mathematics, plenty of user experiences show us who Ibutamoren does possess a beneficial impact on building muscle tissues.

Improved Sleep
Is the improved sleeping pattern. It’s been demonstrated that Nutrobal improves sleep quality. Having used Mk 677 I will back up this. I slept like a baby whilst. Additionally, it is well worth mentioning that the caliber of sleeping has been better.

Most of us know that a great night break and Ibutamoren play a role in healing. Ibutamoren may allow you to mend this time if you’re experiencing trouble getting quality sleep during the nighttime.

Skin, Hair & Nails
Igf 1 and Human growth hormones possess a positive influence on the epidermis, hair, and fingernails. G h was shown to connect to skin tissues

Promotes Fat-loss

This advantage is based on experiences. Some users assert Ibutamoren helped weight loss accelerates.

Does Mk 677 Have Side Effects?

Because Mk 677 (Ibutamoren) increases Human Growth Hormone amounts, you can anticipate the other side effects:

Swollen joints
Numb and tingling skin
Muscle and Pain
Increased Water-retention

The growth hormone levels within your system mainly cause All these unwanted negative effects. Desire is raised. When using Mk 677 some users may become hunger. Remember not everyone appears to possess such unwanted negative effects.

Having used Ibutamoren can. An hour or 2 weeks after my Mk 677 dose I’d become VERY thirsty and it had been rather tricky to restrain my appetite. Especially after the dose is high (20-30mg) you’ll experience this negative effect. This particular chemical is going to help you if you’re experiencing trouble attaining your caloric intake.

If you’re interested in knowing more about the negative ramifications of using Mk 677 I strongly advise you to take a look at the next video, then it’s plenty of useful details. Mk 677 could also be helpful in treating catabolic problems.

Mk 677 In Bodybuilding

Nutrobal (Mk 677) is now tremendously common in bodybuilding. The chief reason MK-677 is used in bodybuilding would be really to get the sole goal of raising GH levels. You still would like it to become as large as you can whilst with human growth hormones plays an integral role in building muscle. The higher the growth hormone levels, the easier you may package on muscle tissue that is

Because Human Growth Hormone (HGH) is very pricey, there are no alternatives for fostering hormone, aside from Ibutamoren. Ibutamoren (Nutrabol) is substantially more economical in comparison with actual HGH and certainly will considerably increase testosterone hormone levels, that will be what body-builders desire.

Besides this, you can purchase Mk 677 on the web. It was available as a research compound. You may understand many bodybuilders that assert it’s for search purposes and uses Nutrobal. Additionally, it is well worth mentioning that MK 677 is frequently piled with SARMs. A fantastic instance is that a combo of Ibutamoren, RAD140, also S23.


It’s safe to state that is breathtaking. It’s a really effective chemical as not only can it favorably impact muscle development, however, in addition, it will help to get rid of off up fat and improving hair and skin thinning.

Following is an excellent illustration of outcomes that are MK 677. This person managed to modify his own body makeup. He has been able to acquire a substantial amount of muscle whilst.

Does Ibutamoren provide results that are fantastic? All of it boils to the human growth hormone levels. Many men and women ignore the significance of g h from the body. It’s crucial for cell production, growth, and regeneration. It needs to be obtained for weeks if you would like the very optimum results.

When Mk 677 is piled alongside different SARMs like LGD-4033 or even MK 2866 it’s got the capability to fully alter a body, giving mad outcomes. Remember, as a way to find the most useful results with training and Mk 677 you should prioritize diet.

The Very Best Mk 677 Dosage

Based on 20 to 30mg is apparently one of probably the dose. You will find reports of individuals; however, it failed to yield results that are better. What’s more important compared to the dose may be this cycle’s period.

It is vitally essential that Mk 677 needs to be studied for a lengthier duration of time. The increase hormones levels must gradually develop before you begin feeling the consequences on the human own body, and this may use as much as several weeks. If you’re a newcomer to tinkering with Ibutamoren I’d suggest beginning with 10mg to observe the way the body responds to it.

Take a good peek at the video if you’re interested to find out more about mega-dosing MK-677. In this video, they talk what each day’s effect could have. This really can be dosage and that I don’t suggest trying it all out. You are not going to require a Post Cycle Therapy (PCT) to get Ibutamoren since it doesn’t interfere with some other hormones.

Where To Get Ibutamoren
Ibutamoren can be obtained as a research compound Like I mentioned earlier in the day. It’s vitally important to get it by the seller that is trusted.

SARMs LGD 4033 Dosage: All You Need to Know

SARM means Selective Androgen Receptor Modulator. This drug is similar to anabolic steroids. There are many SARMS in the market with some varieties providing stronger effects and others having a high risk of side effects. Some of the popular SARMs include GTx-024 (Ostarine), S-4 (Andarine), GW-501516 (Cardarine), and LGD 4033 (Lingandrol).

Why People Use SARMs

SARMs were initially developed for persons suffering from conditions such as osteoporosis, muscle wasting, chronic fatigue, and anemia. SARMs were to serve as an alternative to testosterone therapy. Currently, many people take SARMs to get their feet wet before engaging in traditional steroid cycles. Some people also take the supplements to increase the impact of steroid cycles without significant side effects. Body builders also believe SARMs help retain lean mass.

According to recent studies, SARMs are not as powerful for building muscle as conventional steroids. However, they are more effective than natural elements such as creatine. SARMs are also preferred by athletes because they are harder to spot in drug tests.

Steroids are known to increase muscle mass and strength more than SARM’s. However, they also make the user’s prostate to grow larger. As a result, you become hairy, and your body converts the steroids into estrogen. Eventually, you experience water retention, acne, mood swings, and other side effects. However, SARM’s like Lingandrol 4033 do not convert to estrogen. LGD-4033 binds to your bone and muscles, making them bigger and stronger. SARM’s are less concerned with other body parts. Since Ligandrol cannot be converted to estrogen, you will not have mood swings or get manboobs (gynecomastia). SARMs such as Ligandrol are simpler alternatives to steroids with more lean and clean benefits, and the side effects are not as adverse as is the case with steroids.

When to Take LGD 4033

Different SARMs are used for different reasons. For example, ostarine is popular because it is mild and comes with minimal side effects. Ostarine is suitable for women since they will not become masculine after using it. It promotes slow and steady gains and is highly recommended for recomposition. LGD, on the other hand, is a mass builder. This supplement is one of the most popular choices for building muscle mass.

The Effects of LGD 4033

In one study focusing on young men who were given a daily dose of 1 mg of LGD-4033, it was observed that after 21 days, those who took the supplement had gained 1.21 kgs of lean body mass more than subjects who did not take the drug. The researchers also noticed that the SARM never exhibited any significant side effects on the subjects. The higher the dose of Ligandrol, the more muscle you will gain. You can expect to achieve 5-10 pounds of muscle within 1-3 months of taking LGD-4033.

What are the Side Effects of LGD 4033?

When you are using LGD-4033, your body confuses it for testosterone. As a result, your body will not produce natural testosterone. Since LGD-4033 is an alternative to testosterone that only focuses on your bones and muscles, the other body parts that need testosterone are affected. With time, you begin to experience some of the symptoms of low levels of testosterone such as mind fog, impotence, and mood swings.

SARMs Powder vs. Liquid

The debate on the best way to take SARMs; whether in liquid or capsule rages on. The users of both forms have their reasons for choosing a particular one, rightfully so. There are several factors you need to look at to determine the best form to take SARMs in. These factors are:

1. Strength

The difference in the active ingredients packed by either form comes from the fact that powder SARM is hard-packed and dense whereas the liquid is watery. Being hard-packed means the powder form does not lose any active ingredients but loses efficacy and strength when turned to liquid.

2. Ingredients

There is a difference in smell and taste in the liquid and powder SARMs caused by the different ingredients used when preparing them. The liquid form tends to have a pleasant smell and taste as they are formulated with additives and artificial flavors.

The solid form might taste and smell unpleasant, yet it is healthy for your body. The unpleasant smell is mostly caused by the undiluted useful supplement ingredients.

3. Breaking in the stomach

The useful ingredients of the SARMSs get absorbed into the body through digestion. It takes some time in the system for metabolism and distribution in the body.

The powder SARM is generally better as it doesn’t easily disintegrate when in contact with stomach acid. It also breaks down slowly which gives the system time to absorb the needed components.

The liquid SARM is a little less effective as it merges easily with food and is easily digested before all the nutrients are absorbed into the body.

4. Usage Risk

Measuring the ingredient levels in liquid SARMs can be a little hard due to the additional additives and flavors. This might prompt the user to prefer direction, which comes with a host of pros; damage to the blood system when needles hit the wrong nerves and possibility of sexually transmitted diseases in cases of shared needles.

The powder one is easy to administer; just swallow.

5. Consistency

There is a likelihood of the liquid SARM package breaking while in transit or when mishandled by custom and postal employees. It is time-consuming and frustrating to return a damaged package for replacement or money refund.

The powder form is liquid and does not easily get damaged.

In conclusion, having gone through these factors, it is right to conclude that Powder SARM is better than the liquid form for your supplement needs. It easier to administer, keeps active ingredients and has the desired customer appeal.

The Complete SARMs Guide


You might have landed on this page while looking for Selective Androgen Receptor Modulator? Perhaps you are here researching the best user guide? Either way, you have stepped into the right place. It can be a challenge to identify the right product in the market. This is because there are many counterfeit products and manufacturers. However, we shall guide you on whatever you need to know about SARMs. The chances are you have heard about a bout the SARMs, but you never knew what they could be.

The reason behind creating SARMs was to provide assistant in treating different conditions like muscle wasting and obesity. Moreover, they contain unique properties, which are essential for bodybuilders and other athletes. They have been existing for a while. However, most are being researched so as to identify what they might offer medically. Additionally, SARMs are known to be a safe alternative compared to other enhancing drugs like prohormones and steroids.

How does SARMs work?

As we keep on aging, our power, skeletal muscles, and endurance deteriorate as a result of losing type two muscle fibers. This will hinder you from normal functioning. On the other hand, there are two types of administering SARMs. This includes an injectable dosage or orally. The testosterone and anabolic effects are expected to be similar. If you are looking for the best product to boost your athletic performance above your imagination, then SARMs might be your perfect solution.

Popular SARMs

Generally, there are plenty of SARMs. However, we have four main SARMs which are currently used by fitness enthusiasts, athletes, and bodybuilders.

  • LGD-4033; This is a non-steroid bodybuilding supplement that can be used to enhance lean muscles mass and reduce body fat
  • Ostarine (MK-2866); Suitable for anabolic activities, great for increasing and maintaining body mass.
  • S4 (Andarine); Suitable for bone tissues, can cure osteoporosis and will not produce the growth of the prostate or secondary sexual organs.
  • RAD140; Probably, this is one of the most suitable SARMs and the current one. Besides the muscle building effect, it can cure Alzheimer.

Benefits of using SARMs

SARMs is known to have the ability to offer benefits of anabolic supplements, and reduce side effects of steroid. Some of the benefits to reap include;

  • It is non-toxic
  • Prevents bone loss
  • Reduces the possible effects of prostate conditions in men
  • Will not impede your HPTA
  • Same effects compared to testosterone
  • No dihydro-testosterone conversion

If you are a muscle builder, then SARMs will offer you;

  • Improved strength
  • Joint healing
  • Fast injury recovering
  • Weak muscle development
  • Prevents the loss of muscle

Side effects

The greatest thing concerning the SARMs is the minimal side effects. Therefore, you should not worry about the negative effects. Nevertheless, if you consume more than the recommended, you might experience gynecomastia or shut down. Always stick to the required dosage. The research has proven that 99.9% of users have never recorded any side effects.

Final Verdict

Just like any other medicine, follow the right prescription. Consider buying this product from a genuine vendor. Since many companies are selling this product online. It is important to consult other users before buying.

Review of 1-Andro Results

What’s 1-ANDRO?

1-Androsterone, also referred to as 1-Andro or even 1-DHEA is a synthetic prohormone. It is also one of those couple prohormones which you could still legally purchase.

The main reason it has gotten so popular is because it is good at increasing lean muscle mass, power and strength. This all whilst using minimal side effects without water retention.

The majority of you are likely to be considering the outcome and benefits you may get out of utilizing 1 Andro. When it is used properly you can greatly boost your results.

A good deal of users claim the results are extremely similar to this of Epistane, a highly effective prohormone that has banned some time.

According to my personal experience and the others you may profit anywhere from 4 to 8 pounds during a cycle using 1-Andro.

Obviously, you need to ensure that your diet and exercise regimen are in check. If that’s true, you will have the ability to get fantastic results on this prohormone.

I am convinced that 1-Androsterone and Epiandrosterone are among the very best prohormones which are still accessible.

Thus, if you’re trying to find something which may assist you effectively get strength and size whilst having minimal side effects it is possible to look at using 1-DHEA.

I strongly suggest buying them from SteelSupplements. They’re among the few businesses that still have them available. They’re my to-go provider for prohormones and several other bodybuilding products such as pre-workouts.

Now that you have learned how successful this prohormone could be in building dimensions, you are probably wondering.

I’m likely to keep it real with you men, 1-Andro does have some side effects but they’re quite mild.

Because it’s non-methylated, you will not be experiencing unpleasant side effects that steroids have been known to trigger. I have personally used 1-Androsterone (1-DHEA) and did not experience any side effects in any way.

In general, these side effects are extremely mild and many users do not even experience any unwanted effects. What I enjoy about this prohormone is it is not poisonous for the organs.

You’ll require a Post Cycle Therapy following using 1-DHEA that will assist you to recuperate from the cycle.

You also need to understand that 1-Androsterone (1-DHEA) is lawful in the time of writing this report.

A normal 1 and prohormone cycle will continue anywhere from 4 to 8 weeks. In general, most consumers will decide to conduct the cycle to get at least 6-8 weeks.

The suggested dose is between 100 and 150mg daily. This appears to be a secure place concerning lean muscle & strength gains.

For my bi-cycles, I moved together with Steelsupplements 1 Andro. It is dosed at 65mg per pill and you are carrying two a day. This implies 130mg per day — an ideal dose in my view.

It may be used for both cutting and firming edge. When bulking, it is going to allow you to place on lean mass and strength. Throughout a reduction, 1-DHEA will be sure to hold onto your muscle mass.

The top 1 Andro nutritional supplement is also my estimation, made by SteelSupplements. I have used this brand for quite some time today and the goods are extremely powerful.

Having utilized different brands I found these men are the ideal company. The quality is top notch, the only drawback is they are somewhat expensive but frankly, it is well worth it.

I would rather pay somewhat longer to make sure I’m getting quality goods, particularly when coping with prohormones.

They also market a PCT product that I suggest using following your prohormone cycle is completed.

There are not a great deal of successful muscle building products made on the marketplace. Fortunately for us, there are nonetheless a few products which could help us achieve our goals quicker.

1-Andro (1-DHEA) is among those few prohormones that’s still legal to purchase. It is fantastic for both cutting and firming and appears to get few side effects.

Essential Weight Lifting Moves For Beginners

Weightlifting is undeniably one of the toughest activities out there. It is a kind of sport that demands a lot of practice, endurance and dedication to master it. Even the simplest mistakes will end with some devastating results. Many have this perception that it is all about strength and power. But there are a lot of techniques involved in the activity to do it without any flaws. In this article, we will see some of the essential weighting moves for the beginners.

Bench Press

The bench press is the most common move when it comes to weight lifting. People who are working out to improve and strengthen their chest muscles opt for bench press. The bench press requires a bench and the weights that you are going to lift for doing it. There are different kinds of bench press. They are standard bench press, incline bench press, and decline bench press. The difference is entirely dependent on the angle at which you have positioned yourself above the torso area. Most of the bench press equipment will come with the facility to adjust the angles according to our requirement.



Squats are probably the easiest and the basic to do when it comes to weighting lifting moves. When it comes to squats, all you need is the weights, and you do not need any other thing to do it.  Squats mainly focus on the lower body and have a massive impact on calf muscles. The quadriceps can be improved by the front squat variation. With back squat variations, the glutes and hamstrings can be improved. Squats are the kind of exercise that can be performed with bumbles, barbells or you can use your own body weight.

Dead lift

Dead lift

The dead lift is one of the hardest, and it is more like a squat. Dead lifting focuses on the entire body, and it improves the core of the body. By performing dead lifting with a barbell, your lower back will gain a lot of strength as there is an immense pressure applied to it.  This will also provide you with the strength to perform other exercises very easily.

Power clean

The power clean is a move that is very similar to dead lifts. The difference is that it is done with very less weights when compared to dead lifts. The main areas of focus are lower body, back and deltoids. In the earlier days, it was performed only with barrels. The modern trainers are using kettle bells, which have resulted in maximum movement while working out.


If you want to improve the strength of your back rows are undoubtedly the best option. Bent over rows is one of the must-do moves in your workout regimes. It might be very simple, but it has a lot of positive impacts. It can be done with the barbells or dumbbells.



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