The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press
SHOULDERS: Upright row, military press, front shrug
TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar
BICEPS: Standing curl, EZ standing curl
LOWER BODY: Squat, reverse lunge, calf raise
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Other articles in this series looked at a number of... Read More
Many of you have expressed concerns about gaining too much... Read More
Have you heard the term, focus on the core? No,... Read More
The number one thing you need to get from this... Read More
As Purposeful Primitives we understand the need practice two distinct... Read More
Other articles in this series looked at a number of... Read More
Other articles in this series looked at a number of... Read More
Who should use this method to build muscle quickly?If you're... Read More
Other articles in this series looked at a number of... Read More
Most people make an excuse that they don't have time... Read More
Performing low repetition/heavy weight workouts will enable you to build... Read More
Before you say, "yeah, yeah, yeah I know to drink... Read More
You have two main windows of opportunity when your training.... Read More
The number of myths about natural bodybuilding are too numerous... Read More
Resistance is NOT futile! When it comes to changing your... Read More
Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More
There seems to be much confusion amongst trainers and trainees... Read More
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More
Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More
In my experience there are two distinct types of muscular... Read More
Packing on Muscle mass involves a lot of dedication and... Read More
Let's face it, most guys who start lifting want two... Read More
Core strength and stability is increasingly recognized as a vital... Read More
With the return of warm weather in the spring, thoughts... Read More
As a modern weight lifter or body builder, I want... Read More
Other articles in this series looked at a number of... Read More
Efforts to expand the limits of human strength and endurance... Read More
Every bodybuilder and weight trainer will have his or her... Read More
Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More
The aim for beginners to weight training must be to... Read More
It's one thing for someone who sits at a computer... Read More
Now that we have a trainer, our next concern is... Read More
Since the early days of physical culture, modern man has... Read More
The outer triceps is an awesome muscle. It sticks out... Read More
You can only build muscle tissue if you can generate... Read More
The main shoulder muscles that concern bodybuilders are the deltoids... Read More
This is a trick to be done on a leg... Read More
Other articles in this series looked at a number of... Read More
So the Olympics are almost upon us. While you have... Read More
The success level of your bodybuilding endeavors is highly determined... Read More
Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More
When I was a young boy, emerging muscles were the... Read More
BMI, Body Mass Index, is the most popular and simple... Read More
Weight training involves the use of equipment that enables variable... Read More
Many individuals judge the quality of their exercise session from... Read More
Other articles in this series looked at a number of... Read More
Over the last couple of years I have taken a... Read More
As Purposeful Primitives we understand the need practice two distinct... Read More
If you're looking to get fit and into shape, home... Read More
Before you say, "yeah, yeah, yeah I know to drink... Read More
It's week three, and you've already learned the importance of... Read More
You might sometimes wonder whether your dedication and sacrifice will... Read More
Effective Chest Training, Like Everything Else, Begins With The Proper... Read More
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More
Other articles in this series looked at a number of... Read More
Since the early days of physical culture, modern man has... Read More
Welcome to article number 2 in our series "Bodybuilding Sins... Read More
TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More
In the health, fitness, and nutrition world, achieving optimal or... Read More
Many of you have expressed concerns about gaining too much... Read More
Resistance is NOT futile! When it comes to changing your... Read More
Put these pec techniques to use and develop that full,... Read More
When you think about gaining muscle, stretching is probably not... Read More
Embarking on a dumbbell exercise program? Then examine two well... Read More
Tip #1: The *Brazilian move*.The good thing about this move... Read More
Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More
Muscle Building & Bodybuilding |