THE MYTHS OF STRENGTH TRAINING by Dominic James

Weight Training Tips for Beginners -
by Dominic James

>> Learn how to performweight training correctly
This may sound obvious, but looking around most commercial gyms proves that not many weight trainers learn the correct way to perform an exercise. Weight training, if done incorrectly can be unproductive and cause injuries. For the best results, you need to start with the correct technique. Begin with a very light weight and, once you are confident, the resistance can be increased.
If you don’t know how to perform an exercise correctly it will be worth your while to have a session with a personal trainer, who will show you some good training points. Booking an hour with a trainer is a good investment.

>> Keep it simple
Following a fancy routine from a glossy magazine that promises overnight results, will be neither effective nor productive for a beginner to weight training. Focusing a lot of effort on exercises that target the biceps may seem like the way to go for big arms, but this won’t be as effective as following a routine involving main compound exercises. Compound exercises are multi-joint exercises that target a number of muscle groups during the execution of the lift. Examples are bench presses, squats, dead lifts, shoulder presses and pull-ups. An example of a routine that incorporates these types of movements may be: > Monday: squats, bench presses, barbell row. > Wednesday: dead lifts, shoulder presses, chin-ups. > Friday: squats, dumbbell, bench presses, lat
pulldown.

Repetition range would be 8-12, with three sets per exercise, with rest up to 2 minutes between each set.

The above workout is effective, but it must be noted that the exercises may prove difficult for a complete beginner. The squat and dead lift, for example, really need proper form and supervision by a personal trainer for the first few sessions.

>> Learn the value of food
Lifting weights, and gains in muscle mass and strength, require energy. Carbohydrate and caloriedense meals are needed for people wishing to increase muscle mass. Protein is also important owing to its role in muscle building and repair. A beginner to weight training should aim to eat 4-5 balanced meals throughout the day composed of wholesome sources of carbohydrates, protein and fat. Also, add vegetables and fruit.

>> Do not try too much too fast
Many supplements will be marketed in a manner that leaves uneducated weight trainers hooked into buying products ready for quick gains in muscle mass and strength. They should be seen only as additions to your nutritional intake, not as alternatives. The basic compound exercises that you have been performing should remain high on your priority list. As you gain muscle size and strength, these exercises should remain the backbone of your training routine.

>> Be Patient
Whether you are looking for greater muscle mass, increased strength, or overall muscle functionality, progression takes time. Beginner weight trainers will notice a rapid progression in strength when they start. After a couple of months, however, gains will slow down. The key to long-term success is the sustained commitment to training and diet, which will see steady but ever increasing advances.

DOMINIC JAMES
www.personaltrainingmarbella.com
Mobile: 686 55 44 88