Beginner Weight Training - Learn how to properly train with weights to start your own muscle building program.
Beginner weight training - Starting a weight training program is not as hard as you think. You also do not have to be looking to get ripped to benefit from strength training. In this article, you will find lifting tips for those who are looking to build muscle with a weight training program. Learn how to lift safely and how often to work out to meet your fitness and muscle building goals.
Beginner Weight Training Common Questions
You probably have a lot of questions surrounding weight training if you have never done it before. This is good. Most of us do and never find the answers. About 10% of people who weight lift actually take the time to learn how to do it properly. So congratulations to you for taking the time to do your homework on beginner weight training.
- How much do I train?
- What are the best exercises?
- What weight should I use?
- How many reps and sets?
- What's the fastest way to build muscle?
These are some of the common questions we all have at the beginner weight training phase. Keep reading to find the answers.
No Nonsense Muscle Building by Vince Delmonte
Check out Vince's course "The Skinny Guy's Secrets to Insane Muscle Mass".
Read our Review of Vince's Book.
How does Weight Training Work?
Weight training works by increasing the strength of your muscles through progressive resistance training. Your muscles grow through damage and repair of muscle fibers which grow larger through muscular hypertrophy. In a nutshell, weight training damages the muscle fibers so that they can get stronger.
Tips You Should Know
DO NOT RELY ON DRUGS. Steroids have many bad side effectss. There are many other natural ways to build a lot of muscle. I know because I've done it. Check out our section on protein supplements to learn how supplementing can help you build muscle.
Learn Proper Form. You can do as many exercises as you want, but if you do them with incorrect form, you might as well not do them at all. Get the basics of form down first before moving on to advanced moves. Incorrect form not only hinders growth but can also lead to some nasty injuries. Also, do not aim for heavier weights because your ego is hurt. If you can not do an exercise with proper form, then your weight is too heavy....this leads us to our next tip.
Don't Expect Next Day Results. Building muscle takes time. If you stick to a proper diet and follow the exercises on this site, you will start to see results in a matter of weeks. Just keep with it and you will see muscle growth. Having a 12 week exercise plan is usually the best way to go. There is no rush to jump to heavier weights.
Stretch. NEVER jump into a routine without warming up or stretching. This will cause you to injure yourself and will put set backs in your plans. ALWAYS warm up. It only takes 5-10 minutes but it will save you a lot of aggravation later. Learn about a good fitness warm up here.
How Often Should I Workout
It is possible to work out every day. A big beginner weight training mistake is working out too much and over training your muscles. What you have to do is mix up your exercises enough to make sure your muscles are getting a long enough rest. You should never work out the same muscle group 2 days in a row. Not biceps, not chest, not even abs.
Try working chest and back one day, arms another day, and legs another day after that. Try mixing in some cardio in between these days.
NEVER skip cardio. It helps burn fat that covers your muscles. Having 3 days of weight lifting and 2-3 days of cardio in between will get you ripped in no time.
I always like to have one day a week where I allow my body to completely rest.
How Many Reps and Sets?
You should try to perform 2-3 sets of 4-5 different exercises. The number of reps depends on your goals. If you are really looking to bulk up, you want to pick a weight that allows you to only do 6-8 reps. I like to shoot for 8 tough ones.
If you are a female looking for more of a lean look, pick a weight that allows you to do only 12-15 reps.
You should feel the burn and really have to work for the last 2-3 reps. If you are not feeling the burn, you need a heavier weight.
If you are really looking to build muscle, make sure to work your muscles to failure on your last set. Some people even lik to progressively add weight over each set.
Rest Periods
I always recommend mixing complementary exercises. This way one group gets a rest while the other is working. It also shortens the amount of time you sit around. Besides you came here to work out not sit around.
Try alternating bicep, tricep, and shoulder exercises, or back and chest exercises, or back and leg exercises. This way you can jump from one exercise to another.
If you are going to do all your biceps at once, then make sure you have at least a 1 minute break between sets.
Beginner Weight Training Summary
Weight training is a great addition to any exercise program. If you take the time to learn the proper exercises and form, and follow a healthy diet, then you will see results quickly.
Find Beginner Weight Training Workouts Learn about Proper Breathing during Weight Training
Extreme Fitness Home
|
