Machine exercises that suit beginners
The aim for beginners to weight training must be to lay the
foundations for the intensive workouts that their bodies will
eventually be subjected to. Obviously successful bodybuilding
involves bringing together disparate elements such as nutrition
and rest but choosing the right exercises is crucial. In this
article we'll outline the machine exercises that will enable new
bodybuilders to develop the general strength and body
conditioning needed.
Initially beginners should aim to complete two sets of ten to
twelve reps but after a few weeks, when you have developed
sufficient control and basic strength, experiment with one set of
six to eight reps to failure. This will maximize your muscle
growth and give you the impetus to move on to the next stage of
development. Before long you'll find the use of this single piece
of equipment restricting, so later in this series of articles
we'll pull together a muscle boosting program that utilizes other
equipment to take you to the intermediate level. In the meantime,
get to work with these exercises in order to get used to working
your muscles.
Start off training four days per week and work body parts on the
following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Chest press
UPPER BACK: Lat pulldown, cable row
SHOULDERS: Shoulder press, upright row, cable shrug, lateral
raise, front raise
TRICEPS: Kickback, pushdown
BICEPS: Standing curl
LOWER BODY: Leg press, leg extension, calf raise. lying leg curl
Richard Mitchell is the creator of the
www.bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding Advice to
learn more about the issues covered in this article.
See Also:
Index of All Body Building & Fitness Articles
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