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WEIGHT TRAINING FOR BEGINNERS
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Do not jump right into one of the lifting programs given
here. It is important to start with a less intense workout and
then build your way up as your body adjusts. This will help
prevent injury.
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Seek advice on technique. Find a partner who is
experienced, or talk with a trainer. I highly recommend
registering for a weight training class.
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Understand that there are two kinds of pain in the
gym. Soreness and fatigue are good, they will lead to
improvement. However, they can be difficult to distinguish from
injury pain (which means STOP). Take some time to get used to
training so you can learn to understand what your body is telling
you. Also, as fatigue sets in it will be harder to execute the
movements in good form. This can also lead to injury, or wasted
time and effort at the very least, so make sure you have mastered the
techniques before moving on and adding more weight and more lifts per
workout.
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There are many smaller muscles involved in every lift
that you may not realize. These muscles do all sorts of things
including stabilizing. Often, there is an adjustment period while
the rest of your body catches up to your bigger muscle groups.
Take time and allow these muscles to develop or you could hurt
yourself. Athletes at all different levels of training experience
this. For example every time an advanced lifter increases the
weight in squats, it takes some adjustment to get used to the extra load
on the back. Do not use weight belts or other devices that support
muscle groups unless doing a one rep maximum test with a spotter.
Weight belts support your lower back and abs, so they do not develop
along with the rest of your body for that lift. In real
application this is dangerous. Here is a link to a good article on
the matter http://www.criticalbench.com/benchpressarticles6.htm.
It is written for football players, but has a lot of application to all
athletes.
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Make sure to train your whole body, and not over
emphasize any particular muscle group. Many athletes hurt there
shoulders because many exercises train the front and lateral deltoids
(shoulder muscles), but they leave out exercises which emphasize the
rear delts. The same happens with hamstrings. A lot of times
athletes build strong quads (muscle group on the anterior of the thigh),
and under train there hamstrings (posterior of thigh). In both
cases the stronger muscles exploit (by creating extra stain) the weaker
group, which does the opposite movement and this leads to pulled
muscles, dislocations, and other injuries.
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Warm up and stretch before beginning physical
activity. Also, cool down and stretch afterwards.
Here is a program for beginners to help them adjust, and
advance in weight training. Use moderate weight at all exercises as
you learn proper form, and your muscle adjust.
Day 1:
Chest: 3 sets of 10 reps of bench press, 3 sets of
10 reps of incline dumb bell press.
Back: 3 sets of 10 reps of lat pull downs, 3 sets of
10 reps of seated rows.
Core (abs, lower back, trunk): crunches, trunk
twists, "super mans," V-ups, bicycle kicks, etc. Vary
which ones you do, and make sure not to leave out your lower back.
Your mid section is critical in the transition from your lower body to
your upper body in all athletic movements.
Day 2: Rest, do some light warm up and then stretching
to improve flexibility.
Day 3:
Legs: 3 sets of 10 of squats, 3 sets of 10 hamstring
curls, 3 sets of 10 leg extensions, 3 sets of 10 calf raises.
Core movements
Day 4: Rest, warm up and stretching
Day 5:
Shoulders: 3 sets of 10 military press, 3 sets of 10
lateral raises, 3 sets of 10 rear delt rows (keep elbows up even with
shoulders, pinch shoulder blades back. Make sure you feel the
movement in the back of your shoulder, not in your lats).
Arms: 3 sets of 10 barbell curls, 3 sets of 10 triceps
push down, 3 sets of 10 triceps pull down.
Core movements
Day 6 and 7: Rest, stretch, etc.
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Use this program for a few weeks while you build up and
prepare yourself for more intense workouts.
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Be sure to include other activities outside of the
weight room to your training regimen.
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Contact us with any questions.
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