So start off with a weight that you can lift correctly for at least 8 reps, even if it’s only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during first few tries, don't give up. Do as much as you can do. You'll be suprised at how soon you will feel like you need to add a bit more weight.

But goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain best benefit by avoiding injury and sticking to program – lifting weights every two or three days.

An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have edition that came out in 1986. A newer one is now available. I have referred to it constantly over last 19 years.

The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly.

You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just principles of general conditioning and strength training.

And you don’t need any fancy equipment to get going. Almost all exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before.

If you have any disease, injury or physical disability, consult doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to.

Start off slowly with light weights. Follow diagrams in book to make sure you’re positioning your body correctly to avoid injury and obtain best result from your workout.

After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease. “Use it or lose it” applies to just about every part of your body. Don’t “lose it” because of inactivity and disuse.

This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program.

By: Jean Bowler http://www.ageless-beauty.com

Ms Bowler has taught ballet, gymnatics and aerobics and has been a personal coach.

* Overhead Presses (shoulders, tricep)

* Pull-ups/Barbell Rows (back, bicep)

* Squats (legs, lower back)

* Deadlifts (legs, back, shoulders)

* Bar Dips (shoulders, chest, arms)

I cannot overemphasize importance of these exercises. Do not start an advanced weight training program without them!

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight

To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.

Don't Overtrain

Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.

Contrary to popular belief, you do not grow while working out, you only grow when you are resting.

Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.

Wednesday (legs, abs)

* Heavy Squats, leg extension superset

* Seated Calve Raises, 4 strips sets

* Crunches (4 sets of 20)

-------

Friday (chest, shoulder, triceps, abs)

* Flat bench press, incline dumbbell flyes superset

* Shoulder press, side raises superset

* Tricep pushdowns

* Reverse incline leg raises (3 sets of 20)

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Sunday (back, biceps, abs)

* Wide grip pull-ups, latbar pulldown superset

* EZ bar bicep curl, incline dumbbell curls superset

* Crunches (4 sets of 20)

That's it. Nothing fancy, but effective.

Former "skinny guy" Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world.