HEALTH

Body Building Routines – Beginners Only!

If you’ve made the decision to start lifting weights or to enter the sport of body building congratulations. Before you dive in and start pumping the iron take a step back and educate yourself a little. If you move too fast into your workouts without knowing what you are doing your risk of injury will skyrocket. This will set you back further than any gains you could possibly make by rushing into it. The body building routine outlined in this article is designed to give you a solid base to work from. It will help you condition your muscles for more advanced workouts and allow you ample time to perfect your form.

Body Building Routines




Why should you do this? As stated before it will minimize your risk of injury. Another important point is this – if you are new to weightlifting your muscles will not function efficiently compared to someone who has been lifting for several months. The experienced weightlifter will get much more out of his workouts than someone just starting out. That is because his muscles are conditioned for weight training. With each lift that he does his muscles recruit the maximum number of fibers to allow for total workout of that muscle. When you are new to weightlifting this doesn’t happen. Your muscles are efficient yet. It takes 3 to 4 months to condition your muscles properly to perform at this level.
This beginners routine is designed as a three day workout. It consists of compound exercises with each body part being worked once per week. You don’t need more than that at this point. Here’ the outline:
Monday – chest and triceps.
Chest exercises consist of dumbbell bench press; 4 sets of 10 to 12 reps. Incline bench press 2 sets of 10 reps.
Tricep exercises consist of tricep dip 3 sets to failure. Lying tricep extension 3 sets of 10 reps.
Wednesday – back and biceps.
Back exercises consist of wide grip pull up; 4 sets of 10 reps. Seated row 3 sets of 12 reps. One arm dumbbell row 3 sets of 10 reps.
Bicep exercises standing barbell curl 3 sets of 8 to 10 reps.
Friday – Legs and shoulders.
Leg exercises consist of 45 degree leg press 4 sets of 10 to 12 reps. Leg extension 3 sets of 12 reps. Standing calf raises 3 sets of 12 reps.
Shoulder exercises consist of military press 4 sets of 8 to 10 reps. Dumbbell lateral raise 3 sets of 10 reps.
You can work your abs after each workout or on your rest days. Tuesday, Thursday, Saturday and Sundays are rest days.
This body building routine should be performed for minimum of three months before moving to a more advanced workout. It is important that you condition your muscles properly in the beginning to avoid serious injury. You will gain so much more if you just take it slow.


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