Start Muscling: Weight Training At Home For Beginners by Mike Smith

Author:Mike Smith [Smith, Mike]
Language: eng
Format: epub, pdf
Published: 2016-08-20T00:00:00+00:00

An EZ-bar

A triceps bar

WORKOUTS/ROUTINES

There are so many different workouts, lifts, and routines, and as with the diet, everyone has their own preference. I found that where one person says, ‘You should do this and that’, another will say ‘No, that’s all wrong, you should be doing this and that instead’. At the beginning, I found it all confusing. Which should I do? I just wanted to strengthen and grow my muscles, that’s all. I didn’t have the time to keep researching finding the best way, so I eventually had to practice and try for myself to see what works, I ignored the hundreds of recommendations.

I eventually found that by training any muscle using proper form, no matter what method, still produced growth. Let’s take a look for example at the bicep, there are easily over 10 different movements you can choose from with the equipment you have, but which one do you do, what is the most efficient method? Do what is most comfortable and most enjoyable, you should not do a movement that you do not like or is uncomfortable, because I guarantee you will not perform the exercise 100%. Pick out your favourites for all of your muscle, pick out 3 or 4 methods for each muscle and alter between these every so often as I’ll explain later.

Don’t get too keen and overtrain any muscle group, always perform the exercise correctly and with the correct weight resistance that gives you the correct amount of reps.

What are Reps (Repetitions) and Sets? Let’s take an example – The bench press Exercise, 3 Sets of 10 reps, this means carry out the bench press movement continuously 10 times, this is one full Set, rest for 60 seconds and do 10 reps again which is your second Set, rest then do a final Set. 3 X 10.

It is vital to know how to do each movement correctly because if you do them wrong, you risk injury and minimise muscle growth. ‘Proper form’, this is what is required for good muscle growth, and proper form is the correct movement of a lift or exercise carried out in good timing, with good resistance, and correct angle of the movement, in other words ‘no cheating’. A good tip if you are having problems is to watch online videos of each movement, it’s the best way to see them done correctly, pictures don’t help nearly enough as videos. Practice each exercise with the Barbell without the weights to get a feel of things, some exercises are not as easy as you may think, so research and practice, and practice makes perfect.

A useful and informative web site that details many different exercises in written and video form is – www.bodybuilding.com/exercises I have no connection whatsoever with this site, I purely discovered it through an Internet search.

It’s a fact that training with weights (resistance) produces strength, and encourages muscle growth, but at what rate depends on your age, your genetic build, your diet, and your goals. The two

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