Free weight training programs are workouts that entail using barbells and dumbbells to build muscle mass. Free weights tear down more muscle than machines because they work stabilizer muscles (used for balancing the weight) Most bodybuilders and football players use freeweights because they build explosive power that is needed to build large muscles; or for ultimate performance on the field.

Free weight workout programs need to include all muscle groups such as the chest, shoulder, triceps, back , biceps, forearms, thighs, calves and abdomen. Free weight exercises for the chest include the bench press, incline press, dumbbell flyes and dumbbell incline flyes. The former two exercises help build strength and size in the chest while flyes and incline flyes are for shaping the pectoral muscles. Military presses or behind neck presses are the best free-weight exercise for building large shoulder muscles (deltoids). You must also work each individual head of the deltoid muscle: The posterior, lateral and anterior deltoid heads. This is best achieved using dumbbells. Lifting the dumbbells out to each side hits the lateral or side of the deltoid, the largest head. If you want to build huge deltoids, you need to focus on your lateral deltoid head. Raising the dumbbells or a barbell in front of you without bending the arms works the anterior or front deltoid; and sitting on a bench and lifting dumbbells outward from underneath both legs will hit the posterior or rear deltoid, the smallest head.

You can work your triceps with either dumbbells, barbells or the E-Z curl bar. The E-Z curl bar will hit the triceps from different angles. Free weight exercises include overhead tricep presses, one-arm french curls, and lying extensions which are performed on a workout bench. The main bicep exercises include barbell and dumbbell curls. These can also be performed with an E-Z curl bar. Both tricep and bicep exercises can be performed either standing or while seated. You can also do concentration or preacher curls. Both exercises add peak to the bicep muscles.

Squats are the best free-weight exercise for building large muscles in the thighs (quadriceps). Free weight exercises for the back included bent over rows with either a dumbbell or barbell and T-bar rows. Some fitness professionals also consider lat pull downs and cable exercises free weights as well. There is really no other way to hit your lats besides a lat pull down machine. Moreover, you will need to do leg curls for your hamstrings on a leg curl machine. Calf raises are done on a calf machine; and to hit the lower calves you will need to use the seated calf machine.

You should hit each body part twice per week, except for legs. Once workout should suffice for your legs as any more can cause knee problems. You knees take a lot of abuse anyway because you are always using them. Most importantly, muscle growth happens while you are at rest. Eat a high protein diet with lots of grains and vegetables.

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