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Starting out in weight trainingBodybuilding & weight training guideThe muscle groups Bodybuilders group muscles together and work on certain muscle groups at one time, by working one set of muscles two or three times this will ensure that they are trained thoroughly per session. Experts in training recommend this as the most effective way to build muscle mass, you should however give all muscle groups a workout during your routine regardless of if you want to enhance just a specific area of your body. By exercising all muscle groups you will lessen the chance of injury and keep your overall body toned and in proportion. The major muscles groups include the legs which comprises of quads, hamstrings, calves and glutes. The chest, shoulders and back which consists of traps, lats and erectors and the abdominals which consist of the biceps and triceps. Building up a routine Your routine will consist of exercises aimed at these specific muscle groups and the first exercise you do for any muscle group should be a compound movement, this is a multi joint movement as opposed to an isolation movement which is the movement of two or more joints working with a greater number of assisting joints. Some of the exercises which you incorporate into your routine can be achieved in different ways, for example you can perform a bench press with a barbell or get the same effect using a machine. You will also find that certain exercises which are similar can affect different muscles in different ways, a good example of this is the bench press, this is a great way of exercising most of the upper chest but when you perform an incline press which is basically the same but done on a incline, the upper Pecs are worked more. This is why when you are putting together your routine you will want to aim to put exercises that affect the same muscle but in different ways into your routine. The weights used in your routine Using the correct form is absolutely essential in your routine, you must use the weight correctly to gain maximum benefit from your routine, it is far better to use less weight and keep correct form than go for the heavier and not be able to fully complete the exercise in the correct form. The beginner should always start off with lighter weights until they get into the routine and know the correct form off by heart, only then should they think of adding extra weight into the routine. You should always start off your routine with around 10 to 15 minutes aerobic exercise then use your first set as a warm up with a lower weight. Weight should be added gradually, if you find the set easy then add more weight until you have reached a weight that is comfortable. Try to aim for doing around 12 reps with the weight, you will know when you have reached the maximum weight because you will almost be at the point of muscle failure, this means when you cannot lift again in the proper form at the 12 reps. Stick with this weight until you are finding it easy to reach 12 reps again, then as before gradually add weight until its difficult to reach 12 reps. This type of training is generally termed overload as you are continually pushing your muscles to work harder at higher weights, always keep a written account of the weight you are lifting along with how many sets and reps you do. |
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