Weight Lifting Fundamentals
I frequently see beginners in the gym, and they have many things in common
. Obviously, there small compared to the rest of us who've done strength training for long periods of time, but they also frequently perform there weight exercises incorrectly, and generally have a lost' look about them. In this post, I'd like to help those beginners, by telling them what I know, and what I'd suggest them to do as they begin their voyage into bodybuilding.
Before I go into the mechanics of bodybuilding, I'd like to get the fundamentals down. Firstly, your body will require adequate rest, so aim for at least 7 hours of sleep a night. Secondly, one's body require a great diet. High protein meals, with low carbs, and you should drink plenty of water, a minimum of 2 litres a day. I don't want individuals to have 3 massive meals, which happens to be the average diet for a lot of people. Instead, I want individuals to now have between 5 and 6 small meals, all of which contain lots of protein (chicken, turkey or perhaps fish) and low carbs (unprocessed brown bread, brown rice etc), but no carbs are permitted after 4pm.
Ok, we have the basics down, so next I'd plan to raise a few things a person will need to know about in the gym. Firstly, I'd like to mention observation. When starting out in the gym, observe the guys who have the body you want to achieve. If you see a massive guy doing exercises in the gym, observe the exercises he's doing, and the technique or just form he's using when performing them. If he thinks your watching him, tell him you're a beginner, as he may actually offer an individual top tips or alternatively enables you to workout along side him. Don't take everything he'll say as gospel, as he may have got some incorrect ideas, that is why it's smart to do your own research, but get a general gist of how he goes about things.
I workout frequently in the gym, and constantly have got people observing me, but I understand where there coming from. I've often had guys come up to me, asking me to help them out, and depending on my time availability, I'll either help them out there and then, or even offer them some quick tips, and help them out if I possibly can the next time we cross paths. It's no big deal, and most guys understand all people want to do is learn.
Understand another point, and that point is that overtraining isn't the way to go. Someone shouldn't be in the gym any more than an hour or so in 1 single workout session. Get in, complete the task, and then leave. If you are performing exercises for longer than an hour, you're overtraining, and could be messing up your efforts.
When bodybuilding, a person need to understand that people need to work the entire body, not only a single area. If you're doing any type of strength training, a person really needs to workout the legs, arms, back, chest, shoulders etc, everything. Our bodies needs balance, so people won't receive the best out of your workout and also body if a person only work out certain regions, forgetting the others.
In regards to exercise, people want to do everything in a controlled motion, you're form is everything. If a person will exercise with the incorrect form, you're very much likely to injury yourself, and you're definitely not working those muscles to their maximum potential. When pushing or alternatively pulling, everything must be controlled, no snapping motions. Lift slowly, lower slowly. Push slow, pull slow.
Plenty of guys seek to lift heavier than their ready for when starting out, and this can result in injury, and so, results in the guy having to stay away from a health club for some time, which frequently ends up with the guy getting put off the gym altogether. When starting, start light. If an individual need to just workout using the bar, do so, if you can only manage 2.5kg on each side of the barbell, do so. We're not here to judge, and we had to begin somewhere. I may be in a position to bang out 140kg bench press without a muscle tremble, but I don't look down on a guy lifting only the barbell. I'll only look down on the guy lifting only the barbell if he's doing it every week, without adding weight.
This leads me to my next point. A person should aim to work each muscle group twice each week, I normally strength train on Monday, Tuesday, Thursday and Friday, with Wednesday and the weekend as my rest days. Each week an individual need to increase your workload, even if it's only by adding 1.1kg to each side every week. At the end of the day, you're getting somewhere, and people need to push on.
I hope you've liked this article, and I'd like to thank you for reading.
Weight Lifting Fundamentals
By: Tony GIbbs
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