by Joel Mark
(New York, USA)
Every individual will respond differently to exercises and body building routines. Some of the major aspects that will affect muscle growth and condition are current strength level, activity tolerance, capacity to heal or recover, body type and genetics.
Beginners should keep in mind that their workouts should never be the same as an advanced body builders. If they do they may risk overtraining and quitting entirely.
Beginners should make their goals and objective for body building reasonable and realistic. Everyone experience body changes and improvements in their physiques during the first few weeks or months.
However, growth and development will begin to slow down as they enter the intermediate level. Stricter diets and more consistent routines are required to continue progress.
Do not copy everything that you read in magazines and books. Professional body building routines are not suited for beginners. Take note that most of the routines that advanced and pro body builders use are very lengthy and intense.
Some of the individuals get through their programs because of the assistance of illegal substances and drugs. Do not follow someone elses routine because you plan to have the same physique as that person. Every body type is different and will develop uniquely even if you do the exact same workout.
Avoid overtraining at all cost. Keep your routine short but intense, lasting no more than 30 to 45 minutes per session. You should lift weights no more than 3 to 4 times per week as a beginner.
Give your body enough time to rest and grow. Muscles that are overly stressed will most likely atrophy. Always be ready for changes in your routine. Listen to your body then adjust the sets or repetitions accordingly.
Focusing on Compound Movement
Compound movements are defined as exercises that focus more and target different muscle groups at the same time. These are the opposite of isolation exercises that intermediate and advanced body builders incorporate in their workouts to bring out more muscle fibers and definition.
Experts recommend that beginners practice with free weights first to gain a sense of balance and proper feel of the exercises. Dumbbells and barbells should be the core of your first workouts.
The squat is the most important exercise for every beginner. It is entirely safe if done correctly and can do wonders for your body.
The targeted muscle groups include the core or abdominals, the traps, lower back, quads or thighs, hamstrings and parts of the calves. Do 2 working sets of 12 to 15 repetitions.
The bench press another effective compound movement which effectively hits the chest, shoulders or deltoids, triceps and some parts of the forearms and rib cage. Do 2 working sets of 10 to 12 repetitions.
Next is the bent-over row, which targets the entire back, rear deltoids, biceps and some parts of the forearms. Also do 2 working sets of 10 to 12 repetitions.
Another good exercise is the military press, which works all three heads of the deltoids, parts of the traps, triceps and some parts of the forearms. The barbell curl is very useful in developing quality biceps and forearms.
The lying triceps extension is ideal for developing the triceps and some parts of the forearms. For these three exercises, do 2 working sets of 8 to 10 repetitions.
Beginners may want to work out arms only 1 to 2 times per week since these are passively stressed as you do the other compound movements.
Added Tips for the New Routine
Do some warm-up and stretching exercises for 5 to 10 minutes before doing any lifting. A quick jog on the treadmill will suffice. You may want do 2 to 3 sets of ab crunches for 15 to 20 repetitions as a warm-up.
Do a light warm-up set for each exercise to get a feel of the movement before doing every couple of working sets. End your workout with another quick jog on the treadmill and some mild stretching for 5 minutes.
Only lift weights that you can adequately finish sets with correct form. Bad form can hit other muscles instead, or worse, cause injury or overtraining. Keep a training log to view your progress over a period of weeks and months, and check if you can add more weight.
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