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Tuesday, January 4, 2011

Getting Back Into It! Beginner Muscle Building

With the new year so comes those new year's resolutions. Most of which are to lose weight and build muscle in order to get the body you always wanted. Since many people are just getting back into their workout routine (or starting up for the first time) I thought I would discuss the beginners basics to weight lifting.

I always suggest that beginners start off the basic 1-2 sets of 10 repetitions and begin with compound muscle group exercises preferable done on a machine. Free weights are excellent but a beginner needs time to condition the body toward this and machines help with teaching the stabilizer muscles what they need to do and strengthen them to work with free weights.

The main muscle group to target here are legs, shoulders, back, chest and core. I did not forget arms but being they are isolated they would come into play later on. Form is especially crucial here because this is where your body is learning most so be strict.

I would begin with legs by doing the leg press machine and you can find all these exercises detailed at the site. Make sure to start with light weight and even though you feel it is light, be patient as you will increase the weight later. For now progress slowly and be safe in training because an injury will put you out for a while and you don't want that! Keep knees so that mid knee lines up with the outer top of your foot, bend to at least 90 degrees and don not speed through the process. Your rep count is 1-2-3, 1-2-3-4 on the return phase. This control is what makes a better exerciser - one who does not get hurt!

Next you can do your shoulder exercise. The machine Deltoid Military Press works the whole shoulder.

Your third exercise can be machine rows. These are hitting the mid back in general but the rest of the back does come into play and this is a safer choice for beginners. I would work with a close grip here.

Last is your core representing lower back and abs. This area is crucial to the benefit of all the other exercises and for general ease of life for recreation of work. The medicine ball crunches on exercise balls is a great way to target this area and end your workout!

Please remember to always stretch before and after your workout! As always, if you ever have any questions, please post them on my blog and I will be sure to answer them as quickly as possible.

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