When it comes to starting a weightlifting program, the most difficult obstacle to overcome is usually the one that involves deciding which exercises to begin with. The first step for any beginning or basic weightlifter involves selecting the proper exercises (based on the individual's desired goal).
Typically, the beginning weightlifter should select exercises that will allow him or her to exercise all major muscle groups.
Beginning weightlifters should select anywhere from 8 to 10 different exercises. A beginning exercise routine should target the muscles of the chest, back, shoulders, triceps, biceps, quad, calves, hamstrings, and abs.
The reason for such a comprehensive list is to avoid creating imbalanced muscles, which can often lead to injury as a result of overcompensation. According to most experts, it is preferred that individuals work out the larger muscles of the body, since they are typically trained with the most demanding exercises.
Still, the order of the routine is up to the individual, and it can always be changed (either for simple change or even as a challenge).
The following exercises are designed to help the beginning weightlifter start a weightlifting routine. Each targets a specific muscle group. Consider doing 10-16 repetitions of each exercise, for a total of 1-2 sets. In terms of weight, select the amount that you can do (with a little difficulty) for the duration of the set. Remember that if you're trying to build muscle, more weight means more re-building of muscles.
Chest - The chest muscles are made up of the pectoralis major and the pectoralis minor, which generally cover the area from the collarbone to the sternum. The most common exercises used to train the chest include chest and bench presses, flies, and good old-fashioned pushups.
Shoulders - The muscles in the shoulders, which include the three regions of the deltoids, can be effectively trained with overhead presses and front, side and rear raises. Overhead presses can be done with barbells or dumbbells. These exercises, used in combination with each other, can effectively train the three regions of the deltoid muscles.
Biceps - The bicep muscles, or biceps brachii, are commonly trained with several variations of curling exercises, most of which can be carried-out using either barbells or dumbbells. The variations in these curling exercises include biceps curls, preacher curls, and hammer curls.
Triceps - The triceps muscles consist of three parts, including the long head (near the scapula), the lateral head (near the humerus), and the short head. Together, these sections are designed to extend the elbow. To train these muscles, exercises like triceps extensions and kickbacks, triceps presses, and dips.
Legs - The most effective way to exercise the legs usually involves some for of squatting exercise. Usually, squats can be done using free weights, weight machines, and even no weights at all. Keeping your feet shoulder-width apart and with a straight back, bend at the knees and lower the butt until it, and the thighs, are parallel to the floor. Quad muscles can also be exercised using lunges, again with or without weights.
A workout that involves exercises that target all of the body' major muscle groups is definitely the way to go for any beginning weightlifter. Basic weightlifting for beginners is not difficult to do, but sometimes difficult to start. These simple and basic exercises represent a solid starting point for anyone looking to begin an exercise program or routine.
You Gotta Start Somewhere
I've always found it interesting that a ship cannot be steered unless it is moving at a certain minimum speed. Those who navigate everything from small to massive ships call this ?steerage.? Steerage is the exact point at which choosing a ship's direction becomes possible. Of course a ships? pilot also has charts, other publications, and a variety of tools to help him know in great detail where the ship should go. As people goals are what give momentum and motion to our movements, goals are how we know where to go, how far we have been, and how far we have yet to travel. Goals are the human equivalent of the navigators charts,and tools.
Where do we get our goals ? The best goals come from within ourselves. Goals that come from external sources are rarely truly motivating, or effective. Goals also require some thought. Developing good, life changing goals requires digging deep into what really means anything to you, and what you genuinely want to accomplish. I want to spend the rest of this article discussing some things you should look for in goals that will have true power in changing your life.
GOALS SHOULD BE ATTAINABLE
By attainable, I mean goals have to be realistic. After all goals are a tool to use in achieving success, they are not meant to be pipe-dreams ! Improving your sales 500% in the next year for example would be an example of an unrealistic goal. On the other hand a 20% sales increase may be very much within your grasp.
GOALS SHOULD BE SET HIGH
Look at our previous example. A one year sales increase of 20% could look pretty good if last year sales,were flat. The same 20% increase in sales would look pretty pathetic if last year,sales doubled. Only goals that are set high will drive you to success. Whatever you are trying to accomplish your goals should be set toward the top of what is possible not the bottom. At the same time don't be too hard on yourself if you don't always make it all the way to your goal. In fact if you always easily make your goals, I guarantee you aren't setting them high enough !
GOALS MUST BE MEASURABLE
? I want to sell more widgets.? or ? I want more free time this year.? are powerless goals. ?I want to spend 8 more hours a week with my family.? is an example of a goal with life changing power. It is specific, identifiable, and measurable. You in fact will be able to know the exact moment this goal is reached. What a rush ! Try this, show your goals to a mentor, coach, or colleague. If they can't tell you exactly what you want to accomplish without further explanation, revise your goals.
GOALS MUST BE PERSONALLY MEANINGFUL
Making more money won't drive you to success if what your really want is more time with your family. Goals that matter mean more to you than anybody else. They are tied directly to what you want, to what makes you happy. If you cannot get absolutely passionate about your goals, if they don't have you jumping out of bed in the morning, they're wrong. Other people may be able to define your goals if you let them, but they will never be able to define your true happiness. Without what makes you truly happy, you can never be truly successful.
GOALS SHOULD HAVE VARYING TIME HORIZONS
Powerful life changing goal making involves short, mid and long term goals. Different people have different ideas on the time frames involved, but here is how I look it. Short term goals can be accomplished this month. Mid term goals can be won within a year. Long term goals are things like earning a college degree, that can take more than a year to attain. Its also important that at least some of your short, and mid term goals build on each other to reach your long term goals.
GOALS NEED TO BE VISIBLE
Making goals will not do any good if they get shoved in a drawer, or buried on your hard drive somewhere. Make a list of your goals and put them somewhere you will see them at least daily. Better yet put each goal on a separate index card, and post them all over the place so you will constantly be reminded of one goal ,or another. All of us take in way to much of other people's garbage everyday. Why not counter this ?negative programing? with reminders of what it it that you want ? Want to do even better ? Get yourself an ?accountability partner.? Somebody you trust , and share your goals with. The best accountability partner would be somebody with similar goals. If your really lucky you can find a mentor who has gotten what or where you want. In fact this does not even have to be a single individual. A support group, or personal ?board of directors? would have an even more profound, powerful impact on your ability to reach your goals.
GOALS NEED TO BE REGULARLY REVIEWED
Circumstances change, goals get achieved, new opportunities crop up. Beyond all this we can't loose sight of the fact that goals are intended to keep you focused, motivated, and moving forward on those things you use to define your personal success. Short term goals should be reviewed at least monthly. All others need a good going over every 60-90 days.
CONCLUSION
Its nearly impossible to get what you want, unless you know where you are, where you are going, and how to get there. That's why everybody needs goals. Good, powerful goals are the roadmap to your success, no matter how you choose to define it. Believe me, nothing creates more powerful more life changing goals than beginning with what you want the most. Search your heart and figure out what that is. Find out what it takes to get there. Develop high, specific, meaningful, goals you can be passionate about daily. Then all you have to do is, go get it tiger !
Both Richard Black & Robert A. Crutchfield are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Richard Black has sinced written about articles on various topics from Body Building, Fitness and Backpain. Richard Black helps people design their own at his website about. Richard Black's top article generates over 90500 views. to your Favourites.
Robert A. Crutchfield has sinced written about articles on various topics from Body Building, Politics. ABOUT THE AUTHOR Robert A. Crutchfield is President of Kingdom Relationship Ministries. He works as both a minister and a life/success coach. He is a Brainbench Certified Trainer, and holds the Competent Leader designation from Toastmasters International.. Robert A. Crutchfield's top article generates over 720 views. to your Favourites.
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