Peaked_18

Basic Training
Training is the other half of bodybuilding. Other then diet, training will make you big. It is the base of muscle growth. Having the right exercises, sets, and reps determines a lot then you may think. There is a thin line between over training and training at the right volume. Volume is the amount of weight lifted in one workout. So if you do a set at 100 pounds for 10 reps, you just lifted a volume of 1,000 pounds for that one set. Now if you do 3 sets of 100 for 10 reps you would have done 3,000 pounds of volume. With training you want to stick to the basics, especially when beginning. Using the three main lifts bench press, squats, and dead lifts. Also incorporating some more compound lifts like push press, stiff leg dead lift (SLDL), cleans, etc. When beginning the basic split you want to start out on for a few months is the full body workout. Were you work each main body part in one workout. So you got about 8-10 muscle your wanting to work, so do 1 exercises for 2-3 sets of 10 to start off on. By doing this for a few months you start to get the hang of training and start to feel better about what your doing and improving your lifts.

Muscle groups:
Chest
Back
Legs
Deltoids
Triceps
Biceps
Abs

Base exercises:
Bench Press
Squats
Dead lifts
Stiff leg dead lifts

Isolation exercises - Isolation means it is a single jointed exercise. So one muscle group is getting worked during that movement. While compound exercises use multiple muscle groups during the movement. Your program should include mostly heavy compound exercises and some isolation exercises. So 6/10 of your program be compound and the rest single jointed movements.

Specialty exercises (single joint):
Leg extension
Leg curl
Back extension
Lat pulldown
Incline press
Shoulder shoulder press
Shoulder raises (front, side, rear)
Barbell curls
Triceps extension
Crunch

Example full body workout:
Bench Press 3 sets, 10 reps
Squats 3 sets, 10 reps
Lat pulldowns 3 sets, 10 reps
Shoulder press 3 sets, 10 reps
Barbell Curls 3 sets, 10 reps
Triceps Extension 3 sets, 10 reps
Calf Raises 3 sets, 10 reps
Crunches 3 sets, failure

Doing this workout on a three day split on monday, wednesday, and friday.

Form is a big problem with beginner's. The very first thing to get down is proper form on an exercise to prevent injury. If you don't, there can be an extreme risk while training. Look at some exercise guides listed later in this article. Make sure to practice each exercise with a low weight and then work on getting the form down and then gradually upping the weight to were the form is still the same.

Exercise guides:
http://www.exrx.net/Lists/Directory.html
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.bodybuilding.com/fun/exercises.htm

Trick D

Yep, when I was younger, I use to bench 5 times a week, thinking this will make me stronger... I was pretty strong, but i tore up my body bad. That is good information!

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