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Weight Lifting for Beginners

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For any trainee men or women lifting weights is a great way to start off your body to develop in shape. Weightlifting does not indicate a perfectly sculpted body nor does it suggest at the end your going to look like a "juice monkey". This will be a wicked beginner workout program as you can simply add this to any extra sport, cardio or outdoor activity you already take pleasure in.

How Many Days a Week Should A Learner Weigh Lift?

As a rule you must not do more than three days a week. If you over due the first week you will grow to be very soar and there is a good chance you will quite after the first demanding week. After a couple of weeks try to intensify your reps weight lifting and add in an bonus day. Most novice weight lifting programs stress this three day a week plan. Another factor to consider besides how many days one weight lifts, is how heavy he or she is lifting. As a general rule women ought to start off with approximately a 10 pound weight and adjust the weight as needed and men should start off with 20 pounds and also adjust as needed. Depending on your goals, you may want to increase the weight overtime and keep the reps the same, or you might want to keep the weight the same and intensify the reps. This will help you to see your progress and abolish injury as this is a slow progression to hitting your goal

Admired Type of Beginner Weight Lifting Programs

The pyramid principle is a very admired program which has been in effect since Arnold Swarzeneger was in Diapers. This principle essentially means that as your reduce the number of reps in the sets, you increase the weight. As an instance lets use squats, in the first set you do 15 reps. The second step you will increase your weight but just do 13 reps. The third step is a repetition of the second and then on your fourth set of squats you will intensify your weights yet again and this time only do 9 reps.

Why is the Pyramid Principle Ideal?

Many people who apply the pyramid principle in their exercise use it as a method to condition their muscles and to grow to be stronger by always increasing their weights. This plan is very effective. Keep in mind as a beginner not to over do the weights, less is more in the beginning and avoiding injury is the key to success. Fundamentally to perform the weight lifting program for starters based on the pyramid principle effectively, there are certified instructions to pursue. The first is that you use a spotter before lifting up any kind of weight, no matter how light you may think it is. Using weights while doing certain exercises like squats, bench presses and barbell curls can vary. Then, each type of work out you do, you will have to find the exact weight to use.

Finding the Correct Weight

To find your best weight merely pick up a smaller weight and try to do one rep with exact form, if you can finish this then you have found your weight. Once you find this weight, then you can follow and easy visual aid which states that the first week you ought to use 55% of the max weight for the first repetition, 60% for the second and third set and 65% for the fourth set. Listen to your body and don't over do the weights for the reason that this will not increase your muscle, nor tone it any quicker you will chance an injury and loose all the progress that you have gained in the last few weeks. This is an exhilarating time for the beginner as he or she will be assess how much he or she has improved since commencing their weight lifting action plan for beginners. So keep to the plan and remember not to over do the weights and don't forget to stretch following all your workouts.


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Learn the Proven secrets on weight lifting for beginners.

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