Weight lifting for beginners is basically comprised of compound exercises executed in perfect from while acquiring a healthy diet. I can’t stress this enough, and to work up in weight incrementally.
You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.
Beginners tend to over-train and get disappointed by slow results, however, remember that body building also requires perseverance and the capability to stick to the plan regardless.
Compound exercises develop as well as strengthens muscles, after gaining the strength you are aiming for, you can now move on to isolation exercises.
Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).
For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.
CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.
When you have decided on what exercise types would comprise your workouts, it is time to move on in determining how many repetitions and sets would be needed.
It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).
Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.
The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Basically, this means that you should perform a heavy set once a week and keep the remaining ones light but with more repetitions to shed off more calories, develop strength and stamina.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.
For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. When you have reached your workout goals, you can start adding a little variety on your workouts routines and adapt a few unusual exercise methods. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.
For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.
Remember that the discipline to continue with the project – even though it already proves to be too hard – is the most necessary ingredient in the body building venture.
Also, getting more than enough rest and eating right, actually eating more than ever have before.
Your diet is the most important thing whether you’re first starting out or a seasoned pro. The right diet will play a major part in your improvement; however a bad diet will undermine the effects of the workout.
Let me leave you with one more thought. Top trainers strongly believe that bodyweight exercises are requirements before advancing to weigh lifting.
For that reason, you may want to start out doing bodyweight exercises.
