Beginners Guide to Weight Training
Page 5

Let’s take a look at the 6 week weight training schedule. As I mentioned before, you will be alternating workouts A and B. If you start on Monday (Day one), your workout schedule will be as follows:

Week 1

• Monday - Day 1 - Workout A
• Tuesday - Day 2 - Rest
• Wednesday - Day 3 - Workout B
• Thursday - Day 4 - Rest
• Friday - Day 5 - Workout A
• Saturday - Day 6 - Rest
• Sunday - Day 7 - Rest

Week 2

• Monday - Day 1 - Workout B
• Tuesday - Day 2 - Rest
• Wednesday - Day 3 - Workout A
• Thursday - Day 4 - Rest
• Friday - Day 5 - Workout B
• Saturday - Day 6 - Rest
• Sunday - Day 7 - Rest

If you look at the workouts, you will notice that the start of each week alternates the two workouts. Week 1 starts with workout A and week 2 starts with workout B. This is done in order to balance out the workouts.

Here’s what the 6 week beginners weight training schedule looks like.

Week 1
Workout A Rest Workout B Rest Workout A Rest Rest
Week 2
Workout B Rest Workout A Rest Workout B Rest Rest
Week 3
Workout A Rest Workout B Rest Workout A Rest Rest
Week 4
Workout B Rest Workout A Rest Workout B Rest Rest
Week 5
Workout A Rest Workout B Rest Workout A Rest Rest
Week 6
Workout B Rest Workout A Rest Workout B Rest Rest

I’ve made a simple calender of this schedule and you can simply print out the calender and stick into your binder. The calender can be printed off here.

Prior to each weight training session, you will perform 5 minutes of light cardiovascular exercise. The goal of this exercise is to warm the entire body up and to start getting the blood flowing. It is important to perform this warm up because it will help loosen muscles up and “prime” the body for the upcoming workout. Remember, this is only a light warm up so there is no need to go all out and exhaust yourself.

This can include any aerobic exercise you may have at your disposal. This can, but not limited to:

• Treadmill
• Stationary exercise bike
• Elliptical trainer
• Stair stepper
• Jumping jacks
• Walking / running on the spot

What about stretching? I think stretching is important in order to help improve range of motion, mobility, and circulation. I will usually perform my stretches after performing my exercise. For example, let’s say I finish doing the dumbbell bench press exercise, I will perform a simple 10 second stretch for my chest afterwards. You may also do some light stretches after your workout. Here is additional information on stretching.

http://www.building-muscle101.com/stretching-for-weight-lifting.html

If you need some stretching images, see below

http://www.health24.com/images/zones/graphic_stretches.jpg

Courtesy of

http://www.health24.com/

Learning proper form and exercise technique is absolutely crucial for your success with this program. Proper form ensures full muscle stimulation and will steer you away from unwanted injuries. Applying proper exercise form and technique is without a doubt the most important component of any weight training routine.

If you are training at the gym, I strongly suggest you don’t imitate others performing similar exercises. If you are stuck or confused about a certain exercise, always ask the owner or employee for assistance. These folks generally have a good idea about how to perform specific exercises.

Don’t stress about this too much, because Building Muscle 101 is going to show you how to properly perform all of the exercises for this program. In the following section I will describe what the exercise is, what it is for and how to properly perform it. Each explanation comes with an illustration and instructional video.

Let’s take a look at the workout and exercises.



Day 1 - Workout A

5 Minutes light cardiovascular

• Dumbbell Squats
• Dumbbell Bench Press
• Seated Dumbbell Curls

Exercise # 1 - Dumbbell Squats

Dumbbell squats are considered a compound exercise that uses multi muscle groups to perform the exercise. The goal of the dumbbell squat is to help improve muscle balance, mobility, and leg strength including your thighs, hamstrings, lower back and gluteus maximus (Butt). The goal of this exercise is to help improve balance and stability. By using a system of muscles in the lower legs, you can achieve these results more effectively and efficiently. This exercise is also one of the best leg / butt muscle toners.

Pick a pair of light dumbbells and place them on the sides of your feet. Space your feet about shoulder width apart. Bend at the knees and pick up the dumbbells using both hands. The dumbbells should be at your sides in a fully extend position. Keep your head level and eyes looking forward. Keeping your back straight, lower your torso while bending at the knees and squat down as if you are going to sit on a chair. Squat down until your knees are just above parallel. Slowly squat back up keeping your back straight and your head level (eyes should always be looking forward).

Click on the play button below to view an instructional video.

 



This exercise calls for dumbbells but if you have never done this exercise before, trying performing it with no dumbbells. This way, you can get a better feel for the movement and progress at your own rate. Once you can perform 12 easy repetitions, feel free to try the exercise with 2 pound dumbbells for your next workout.

The important point to remember about this exercise is to keep your back straight, head level, and use your legs to do the work. Really think about how your legs are doing the work and avoid using your back to lift the weight. Perform the exercise slowly and deliberately and concentrate on using your upper legs to perform the work.

It is also important that you don’t look up or down during this exercise. Doing so will disturb your balance and will shoot off some of the mechanics of the exercise. Proper form is vital for this exercise.

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise. Drink some water.

Perform 1 set of 12 repetitions

Once you finished the exercise, take some time to rest and move onto the next exercise which is the dumbbell bench press.

Exercise # 2 - Dumbbell Bench Press

This exercise is a compound exercise meant to help improve muscle balance and strength in the chest, shoulders, and triceps muscles. This is a great exercise to help tone up the upper front torso which will help in all facets of movement in the upper torso. This exercise also works the triceps (back of the upper arm), and front deltoids (front shoulder).

Let’s get into position for this exercise. First, pick a pair two light dumbbells and place them on the floor at the end of a flat bench. Sit down on the end of the bench where the two dumbbells are (they should be near your feet). Using both hands, pick up the dumbbells and sit up with your arms fully extended. Place the dumbbells on your upper thighs. Carefully lie back on the bench bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward (towards your feet).

Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.

To view an instructional vide on how to perform this exercise, press play.

 



The important point to remember about this exercise is to really concentrate on how your chest muscles are doing all the work. Don’t simple lift the weight but “feel” how your chest muscles are pushing the weight up and down. The movement should be slow and deliberate. Remember to use very light weight (2 pound dumbbells) and make sure the movement is slow and deliberate.

At first, your arms may “shake” a little. This is only normal and I wouldn’t worry too much about it. Over time, your body will start to adapt to the movement and it will become much more comfortable to perform. You may also find this exercise a little awkward to get started. I suggest placing the dumbbells (One dumbbell at each side) at the foot of one end of the bench. Sit down on the end of the bench and pick up the dumbbells. Rest the dumbbells on your lap and slowly lean back bringing the dumbbells to the side of your chest. This may seem awkward at first the you’ll get the hang of it over time. The video above will show you exactly what you need to do in order to get the most from this exercise.

Perform 1 set of 12 repetitions

If you have never done this exercise before, I strongly suggest tyring it with no weight. Try getting into position and mimic picking up the weight. Perform the movement with no weight and do a set of 12 repetitions. Once you are confident you can do the exercise with weight, pick up a very light pair of dumbbells (1 or 2 pounds) and do a set of 12 repetitions.

Remember to breathe throughout the movement and never hold your breath. Try and keep breathing rhythmic and natural as you are performing the exercise. Remember to drink some water.

Once you finished the exercise, take some time to rest and move onto the next exercise which is the seated dumbbell curl.

Exercise # 3 - Seated Dumbbell Curls

This exercise is meant to strengthen your biceps (The upper arm muscle located between the elbow and front shoulder). This is a great exercise that works the entire biceps muscle as well as the forearms. This will give your arms that nice sleek shape in your upper arms.

Remember, if you’ve never done this exercise before, try and practice the movement before using any weights. Watch the video in the above link and mimic the movement with no weight. Once you get a feel for the movement, try using very light weight (2 pound dumbbells). The movement can be a little awkward at first but once you get the hang of it, this exercise can very beneficial.

I suggest placing the dumbbells at the foot of one end of a bench. Simply sit down, bend down and pick up the dumbbells with both hands (one in each hand). Hold the dumbbells at arms length and keep your elbows tucked into your sides. Your palms should be facing inward, towards your body. Exercise each arm separately.

Curl the weight up and turn your palms upwards once the weight is just past your upper thighs. Curl the weight up towards your shoulders. Your palms should be facing upwards at the top portion of the movement. Pause for a moment and slowly lower the dumbbell back to the starting position. Repeat the movement for the other arm. Keep your back straight, feet firmly planted on the floor and your head level.

Press play to view an instructional video.




Remember to concentrate of moving the weight with your biceps (front of the arm) and avoid swinging the weight.

Perform 1 set of 12 repetitions

If you have never done this exercise before, I strongly suggest tyring it with no weight. Try getting into position and mimic picking up the weight. Perform the movement with no weight and do a set of 12 repetitions. Once you are confident you can do the exercise with weight, pick up a very light pair of dumbbells (1 or 2 pounds) and do a set of 12 repetitions.

Remember to breathe throughout the movement and never hold your breath. There are no hard and fast rules to breathing. Try and keep breathing rhythmic and natural as you are performing the exercise.

That’s it for this workout. Drink another glass of water and hit the showers. The next page will demonstrate the exercises for day 2.

Download the workout journals here.

Continue to Next Page:

< Previous | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Next >






Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!



Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here



[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry