I know, I know. You're champing at the bit to hit the gym after that New Year's resolution to get ripped this year. You're eager - but hold on there. You need to start slow and work your way up, trust me. I was once like you; amped to get into the gym and start pumping iron. And if I haven't caught you before that first visit, maybe you're like me where I ended up being too sore to work out for a week afterwards? Where did I go wrong? I wondered.
The truth is, I had gone too fast and just jumped in when I should have taken things slow and built my strength gradually - although everything worked out fine in the long run, a lot of would be weight lifters get discouraged quickly because they failed to start small in their bodybuilding plans.
It's not only this that concerns me (although I do hate to see people drop out and fail to reach their potential). Injuries can easily result as a product of newly minted body builders getting too enthusiastic about those first few workout sessions.
I'd like to give those of you who are new to bodybuilding, weight lifting, strength training (and fitness in general) a few guidelines on getting started the right way. If you follow this advice it can make all the difference between success and failure in your strength training; so please, read on!
Let's start with anatomical adaptation (a big word, but it's easy to understand): you just want to help your body be prepared for the rigors of strength training. So before you even hit the weight room, consider starting with a routine of full body workouts to build overall strength and endurance.
Remember this: "Rome wasn't built in a day, and neither were the weightlifting pros." So after a few weeks of the general strength training of your whole body, when you feel ready (or simply cannot wait), try just one exercise per area of the body you want to focus strength training on and keep your number of reps low; even if you don't feel "pumped" right away don't worry. You are laying the ground work for serious bodybuilding later. Be patient and just get a feel for all the exercises (this is especially true if you've never been in the gym or it's been a LONG time!).
After a few weeks, you can gradually increase the amount of weight you are lifting and add a few more reps - stick with this new weight and number of reps for a few weeks before increasing. One more thing; the pros know this, but it's extra important fro the beginner: make sure to take a day off in between workout days (two days if it has been an exceptionally strenuous workout).
Remember, slow and steady is the smart way to start strength training. You'll begin building muscle before you know it, but you have to start small. And the benefit is that you'll be focusing on having good form, staying injury free, and doing things the RIGHT way... which means you can enjoy strength training for a lifetime. Have a great workout!
The truth is, I had gone too fast and just jumped in when I should have taken things slow and built my strength gradually - although everything worked out fine in the long run, a lot of would be weight lifters get discouraged quickly because they failed to start small in their bodybuilding plans.
It's not only this that concerns me (although I do hate to see people drop out and fail to reach their potential). Injuries can easily result as a product of newly minted body builders getting too enthusiastic about those first few workout sessions.
I'd like to give those of you who are new to bodybuilding, weight lifting, strength training (and fitness in general) a few guidelines on getting started the right way. If you follow this advice it can make all the difference between success and failure in your strength training; so please, read on!
Let's start with anatomical adaptation (a big word, but it's easy to understand): you just want to help your body be prepared for the rigors of strength training. So before you even hit the weight room, consider starting with a routine of full body workouts to build overall strength and endurance.
Remember this: "Rome wasn't built in a day, and neither were the weightlifting pros." So after a few weeks of the general strength training of your whole body, when you feel ready (or simply cannot wait), try just one exercise per area of the body you want to focus strength training on and keep your number of reps low; even if you don't feel "pumped" right away don't worry. You are laying the ground work for serious bodybuilding later. Be patient and just get a feel for all the exercises (this is especially true if you've never been in the gym or it's been a LONG time!).
After a few weeks, you can gradually increase the amount of weight you are lifting and add a few more reps - stick with this new weight and number of reps for a few weeks before increasing. One more thing; the pros know this, but it's extra important fro the beginner: make sure to take a day off in between workout days (two days if it has been an exceptionally strenuous workout).
Remember, slow and steady is the smart way to start strength training. You'll begin building muscle before you know it, but you have to start small. And the benefit is that you'll be focusing on having good form, staying injury free, and doing things the RIGHT way... which means you can enjoy strength training for a lifetime. Have a great workout!
About the Author:
author Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.
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