Muscle Training Program, Part 4

Our muscle training program now looks at the Beginner Weight Training.

The first question people often ask when considering a muscle development or resistance training program is, "What type of equipment should I use?" There is no single right answer to this question. Each particular resistance system has advantages depending on its availability and your experience and goals.

If you are just getting started, machines offer the advantage of ease, use and safety. Some seasoned weight lifters may prefer the "realistic feel" of free weights. Whatever system you consider, get familiar with it before investing money in a gym or a piece of home equipment. Make sure it's right for you, easy to use, offers a full range of resistance exercises, remains challenging as your strength and skills develop and can be used safely.

Most beginners would greatly benefit from joining a health club where a variety of programs and systems are offered. Once at the fitness center, develop a program with the help of personal trainers who work at the facility. If you have never weight lifted before or if you do not understand a piece of equipment, always get expert advice to avoid improper training or injury.

Whatever your age, if you are just starting a weight-lifting program, medical approval from you physician and the expert advice of an experienced trainer is strongly recommended.

For the beginner, the first goal is to train your muscles to perform the specific movements required for muscular development, and to create a solid foundation for growth without injury. As with any activity where the joints and muscles are put under stress, improper form during resistance training can lead to injury. For many people, the movements commonly used to develop muscularity are strange and awkward, and injury can occur if excess weight is used with improper form.

For the first couple of months, the emphasis should be on developing the proper form appropriate to each exercise.

Weight-Lifting Terminology

Weight lifting, like other sports, has its own unique terminology. Weight-lifting exercises are based upon the repeated contraction of a muscle or goup of muscles against a resistance. Each successive contraction is called a repetition of the exercise. Repetitions are grouped in sets. One may do three sets of a specific exercise, with each set containing a certain number of repetitions or reps. For the beginner, use a weight that allows between 15 to 20 repetitions of each exercise when proper form is used. One set of each exercise is adequate for the first few weeks.

Starting Out

When starting out, your best exercises are the ones that work several muscle groups in unison. These are called compound exercises in contrast to isolation exercises that work individual muscle groups. The major muscle groups beginners should focus on are the shoulders, chest, arms (biceps and triceps), latissimus dorsi (upper back), thighs, calves and abdominals.

The basic exercises that stimulate these groups are:

• Shoulder presses
• Chest or bench presses
• Biceps curls
• Triceps extensions
• Lat pull downs
• Leg presses
• Toe raises
• Abdominal crunches

Many machine-based systems have a series of machines in a circuit. This provides a full-body resistance workout and can be extremely effective for those just getting started.

Before a workout, it is essential to warm up each muscle group. This can be accomplished with a few minutes of general stretching. Follow up with a light set of 15 to 20 reps of the indicated exercise with less than 50 percent of the full weight used for the workout set.

A beginning resistance workout might look something like this:

Beginning Workout

• Stretch (3 - 5 minutes)
• Warm up each body part (1 light set)
• Barbell Bench Press, 1 set, 15 - 20 reps
• Seated Shoulder Dumbell Press, 1 set, 15 - 20 reps
• Triceps Cable Press Down, 1 set, 15 - 20 reps
• Seated Lat Pull Down, 1 set, 15 - 20 reps
• Standing Barbell Curl, 1 set, 15 - 20 reps
• Machine Leg Press, 1 set, 15 - 20 reps
• Seated Toe Raise, 1 set, 15 - 20 reps
• Abdominal Crunches, 1 set, 30 reps (no warm=up set)

Beginner Level continues in Part 5 of Muscle Training Program.

Back to Part 3