Bodybuilding for Beginners - Part 1 - Weight Training
Posted: Monday, April 13, 2009
by Bill Davis
This is the first of a 3-part series on bodybuilding for beginners. Effective bodybuilding relies on a 3-prong approach that consists of proper training, diet, and rest.
In this first installment, we'll briefly touch on training.
First, a few guidelines:
- Train 3 times a week
- Do full-body workouts
- Use compound exercises wherever possible
- Train the biggest muscle groups first
- Do 1 set of 10 reps for all exercises below for the first 2 weeks
- Do 2 sets of 10 reps for the next 4 weeks
- Do 3 sets of 10 for the next few months
- Concentrate on getting your form right
- Think about what you're doing - feel your muscles doing the work!
- Squat
- Bench Press
- Bent Row or Pull-down
- Overhead Press
- Calf Press
- Tricep Extension
- Barbell Curl
- Crunch (optional - want to gain weight? Skip this.)
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