Muscle Building For Beginners

So you are just now getting into weightlifting

. You have decided that you want to build a little muscle, but you are not sure how best to get started. Well, you have come to the right place. The following should serve as a helpful starter kit for those that are new to the strength and conditioning world.

Though most people aren't fond of trying to reach down and touch their toes, much less go through a stretching routine, that is exactly what you should do before you pick up a single weight. Take the 5 to 10 minutes to warm up your limbs before you start anything strenuous. A relatively pain free way to get the body loose is to step on the treadmill. Start with a slow walking pace and ever so gradually increase the speed up to a comfortable walking pace. While you are warming up your legs, rotate your shoulders a few times, gently swing your arms back and forth, and move your head from side to side.

The first few steps for the fitness center new comer should be simple ones. Just one exercise per body part is all you need to get acclimated to the new environment. It is important to work the bigger muscles before the smaller muscles.

Start of by doing some knee bends to work your upper thighs. For a little support and balance put some small weight discs on the floor to be placed under your heels during this exercise. Keep your back straight and your arms out in front of you to help with the balance.

Next, move to a horizontal bench press machine. Machines are great for newcomers as you need not worry about balancing weights while you are trying to master the movement. Choose very light weight or no weight to start.

After that move on to an assisted pull-up machine. This well help with your back muscles. Choose a support weight that will allow you to use minimum effort to pull yourself up. Again, focus on form -- slow and steady wins the race.

Then you will start working your shoulders. For this, move to the military press machine. Keep your back firmly against the back support. Select one or two weight plates with the selector pin, grab the handles and push over your head. You can adjust the handles so that they are slightly above the level of your shoulders to start. This will allow you to work the muscles and minimize the strain.

Now move to the smaller muscles. Use light weight dumbbells for both biceps and triceps. Basic dumbbell curls will suffice to break in the biceps. Slow and steady, knees slightly bent, maintain the elbows in a fixed position as you raise and lower the weights. Choose even lighter weights for the triceps exercise. Do these one arm at a time. Bend over forward slightly and let the weight hang at your side. Keep your elbow firm against the side of your body and then lift the weight behind and upward.

Finish off your first routine by doing a few crunches on one of the ab crunch machines. Follow the directions on the machine. Again choose a light enough weight to allow you to focus on form.

This should be more than enough for your first month at the gym. You can slowly increase the amount of weight or repetitions as you go, but forming the new habit is the most important thing of all.

Muscle Building For Beginners

By: James Kearney

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