Beginning Bodybuilding….How do I get started?  How do I workout?

Basic Weight lifting/Bodybuilding:

Weightlifting and or bodybuilding is a very simple healthy sport which is easy to understand and even easier to get started. You need to exercise each body part to failure at least once per week. Sound simple? It is. Let’s review the muscle groups.

Legs: The leg is made up of three muscle groups

• Quadriceps - Leg presses 3 sets 10 reps each
• Hamstring - Hamstring curls 3 sets 10 reps each
• Calves - Seated calf raises 3 set 10 reps each

Chest: Flat bench press 3 sets 10 reps each

Shoulders: Shoulder press 3 sets 10 reps each

Arms: The arms have two major muscle groups. The biceps and the triceps.

• Biceps curls  3 sets 10 reps each
• Triceps press downs 3 sets 10 reps each
   
  Day One             Day Two       Day Three              Day Off
  Chest                  Legs             Shoulders
  Back                    Abs               Arms
  Abs

This is one of many very simple beginning weight training multiple day split routines.
It will work fine if you repeat the cycle after one day off or slot the workouts into the days of the week that it would be easiest and go through the cycle only work out each body part once per week.
Keep in mind concentrate on the sets and use the right amount of weight to finish as close to ten reps as possible on each set with good form.

What about Cardio? Exercise your heart just like any other muscle in the body. Twenty minutes four times per week of vigorous cardio will do the trick. Don’t become one of these Cardio Queens who think only cardio for hours a day is the way to a great body. That plan will fail every time. Keep in mind while you are working with weights the heart gets some work as well. If it isn’t pick up the pace a little!

While even the most excited beginner has tons of energy it is important to understand weight training is a process that will take time. Go slow and be patient. It is better to exercise at seventy percent of your total capacity four days per week and build a solid base of lean muscle tissue. In a short time what you can accomplish with seventy percent will exceed your wildest dreams of what you could do today.
Form is far more important than the amount of weight that you lift. Make sure to concentrate on the muscle you are working with slow pulls and presses to work every muscle fiber.

Your ab muscles are important. Do not forget these. Basic sit-ups are fine in the beginning with some leg raises. Do both exercises to failure and use slow movements. This will really work the muscle. We will be glad to answer any of your questions by filling out our contact form on the contact page.

Good Luck,
The original Gym Rat