TIPS FOR BEGINNERS: LAYING THE FOUNDATION FOR MUSCULAR SIZE, STRENGTH AND EXPLOSIVE POWER.
Parts I and II of “Laying the Foundation” can be found in the July and August issues of Natural Champion. If you missed any of these articles, we suggest you click back to the appropriate issue and start at that point.
As we mentioned in the introduction to “Laying the Foundation”, one of the most common mistakes beginning trainees make is to try to follow the routines of top bodybuilders as published in some of the more popular ‘muscle mags’. Unfortunately, the average untutored beginner usually fails to realize that (a) only an experienced and/or genetically blessed individual – or one who is ‘chemically enhanced’ - could recuperate from such a program, and (b) the published routines are sometimes either exaggerated, especially in terms of poundages handled, or a figment of some ghostwriters imagination, and as a result more often than not ends up over trained, burned out, and totally frustrated.
What the average beginning trainee should be following is the type of routine the bodybuilder or athlete used in the foundation period, the time when he was building, not refining.
If you are new to the wonderful world of resistance training, here are some tips to help you lay the foundation for muscular size, strength and explosive power.
* Start at a low level of effort and gradually increase.
*Use compound movements with free weights as the basis of your workouts.
*Add resistance whenever possible. All things being equal, increased muscle strength translates to increased muscle size and functionality.
*Stress good exercise form. As noted above, always strive to increase the resistance but never at the expense of proper exercise performance. Concentrate on every rep of every set and keep the tension on the target muscle or muscle group.
*Be consistent. Taking a killer workout one day and missing the next two sessions just puts you back two steps.
*Be intense. Bring your “A” game to the gym every time and your results will multiply accordingly.
*Learn the value of nutrition, mental attitude, and recuperation.
Now, for those of you who have completed Routines #1 and #2 are ready for Intermediate Routine #1. This routine is a split routine – that is, instead of training the entire body in each workout, different muscle groups or body parts are worked in different sessions. This method of training general allows for more intensity of effort and volume for each muscle or muscle group while providing more time for recuperation.
INTERMEDIATE ROUTINE #1
NOTE: The information presented herein is meant to serve as a general guideline and is not meant to be construed as a recommendation for any one individual personally.
The first routine was built around exercises utilizing machines in order to allow the beginner to concentrate on ‘feeling’ muscle action as well to acclimate the muscles, joints and connective tissue to progressive resistance exercise. The second routine switched to free weights. Free weights involve not only the ‘target’ muscle or muscle group, but stabilizing and synergistic muscle groups as well. For example, in a machine bench press, the weight is ‘balanced’ as it moves along a fixed, two dimensional path. In a barbell bench press, stabilizing muscles are called into play to balance the weight as it moves in three planes of motion, thereby placing more demands on the overall muscular structure, enhancing motor skills, and providing what is sometimes referred to by strength coaches as ‘real world’ strength and functionality.
Now, as we progress to the intermediate level, we’ll be using a combination of free weights and machines for the best of both worlds.
Monday: Legs. Most guys, even young ones, need legs. Let's get them out of the way at the beginning of the week, when we're coming off two days of 'rest'.
Bodypart
Exercise
Sets
Reps
Thighs
Squat
5
5
Leg Press
3
12
Hamstrings
Lying Leg Curl
5
8 to 10
Calves
Calf Machine
5
8 to 10
Seated Calf Raise
3
12
Wednesday: Chest/Shoulders/Triceps. Today we're working all the 'pushing' muscles.
Bodypart
Exercise
Sets
Reps
Chest
Bench Press
5
5
Low Incline Flyes
3
12
Shoulders
Dumbell Press
5
5
Seated Laterals
3
12
Triceps
Dips -or- Close Grip Bench
5
5
Pressdown
3
12
Abs
Hanging Knee-In
2
15
Weighted Crunch
2
15
Friday: We finish off the week by working the 'pulling' muscles.
Bodypart
Exercise
Sets
Reps
Back
Deadlift
5
5
Barbell Row
5
5
Close Grip Chin
3
12
Traps
Shrugs
5
5
Biceps
EZ bar Curl
5
5
Alternate Dumbell Curl
3
12
As always, make haste slowly. Take your time and get the feel and balance of each exercise before adding weight. Follow this basic schedule for four to six weeks, then we’ll progress to the next level.
