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The Basics
If you are considering taking up Bodybuilding for the first
time, you need to sit down and decide what your workout goals
are. If you are looking to tone down and have a healthier
looking body without bulking up or if you want to be a serious
power lifter there are different guidelines your workout will
require. Don’t expect to jump right to free weights
from the onset. Free weights provide a different set of physics
than nautiluses. You will definitely find that most gyms have
two different types of weight training stations.
Companies like Cybex manufacturer workout stations. These
stations provide certain exercises and have adjustable seating
with varying weights and resistance. Each station will provide
a benefit to a certain quadrant of the body. Each station
will perform a specified exercise, including:
Abdominal Crunch
Arm Curls
Bench Press
Military Pull-Down
Leg Curls
Lateral Pull-Down
Leg Press
Overhead Press
These systems or nautiluses are very popular for beginners
and those who look to only tone muscle.
Serious body builders will workout in a different area entirely.
This open area has free weights stacked on racks as well as
various bars. Each station is designed to maximize muscle
mass and work on an individaul part of the body. You may often
see mirrors lining the walls as a tool for the bodybuilder
to make sure they are doing the exercises correctly. You will
need a spotter when working with free-weights should you reach
total muscle failure during the exercise. While the nautiluses
are ergonomic in design free weight machines do not resemble
them in design but do provide the same results (and in some
cases better effects).
The Role of the Personal Trainer
In most cases it will pay to get with a personal trainer at
your local gym to show you what exercises are in line with
your goals before starting out. Most gyms have personal trainers
that will spend your first few sessions with you going over
cardiovascular exercises as well as weight training machines.
Their job is too make sure you know how to use the machines
properly as well as teaching you safety techniques and stretching.
A trainer should be able by the end of the first or second
workouts provide you a written routine that will help you
get to your goal. It is then up to you to continue to add
weights and learn the physics of lifting heavier weight with
just a bar by itself. Once you feel that you have worked up
to and past the routine you can ask the trainer to show you
more exercises or routines that will continually help you
define and sculpt your body to your specifications.
A good personal trainer should also discuss your diet and
supplements you may want to take during your first year. It
will be vital to help your body recuperate between workouts.
One of the downsides to a personal trainer is the cost associated
with hiring one. Some gyms will give you a free personal trainer
for a determined amount of exercises to get you going. Then
it is up to you to pay the trainer yourself.
How Often Do I Work Out
This question has been approached in various ways. Time and
energy always play the biggest factor in exercise. You have
to keep your routine on schedule. Sometimes it’s better
to workout with a friend as they can help motivate you to
go to the gym on a bi-weekly basis.
A key piece of advice is to start slowly and work your way
up. Set a realistic schedule for 3 – 5 times a week.
If you can swing 5 days a week you can work on different parts
of the body on even days and others on odd days. But every
workout should include some type of cardiovascular activity.
In the beginning you will be sore after a complete work out
and may feel compelled to take a day off, but working through
the muscle soreness will help increase the size and mass of
the muscle. Should you take a week off you will have lost
the full benefit from the workout. Sticking through the program
is hard to do, but once you have motivation, you will notice
the results within a few short weeks.
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