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The aim for beginners to weight training must be to lay the foundations for the
intensive workouts that their bodies will eventually be subjected to. Obviously
successful bodybuilding involves bringing together disparate elements such as
nutrition and rest but choosing the right exercises is crucial. In this article
we'll outline the machine exercises that will enable new bodybuilders to
develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but
after a few weeks, when you have developed sufficient control and basic
strength, experiment with one set of six to eight reps to failure. This will
maximize your muscle growth and give you the impetus to move on to the next
stage of development. Before long you'll find the use of this single piece of
equipment restricting, so later in this series of articles we'll pull together
a muscle boosting program that utilizes other equipment to take you to the
intermediate level. In the meantime, get to work with these exercises in order
to get used to working your muscles.
Start off training four days per week and work body parts on the following basis
not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Chest press
UPPER BACK: Lat pulldown, cable row
SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise
TRICEPS: Kickback, pushdown
BICEPS: Standing curl
LOWER BODY: Leg press, leg extension, calf raise. lying leg curl
Richard
Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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