When beginning your weight lifting or bodybuilding journey it is important you chose the right program. Weight lifting programs for beginners are designed with several aspects in mind:
- to help you learn the correct form for exercises
- to help your body adapt to resistance training
With this in mind the important factors for a beginners weight lifting program are; high reps, moderate volume, light weights and training all body parts. When starting out you must ensure you are using good form so you can build a solid base foundation for your lifts, this is also important to help prevent injuries.
The big three
Weight lifting programs for beginners should be based around ‘the big three’. Now these are the three most important lifts for any bodybuilder. They recruit many muscle groups at once and are the most effective exercises for building mass and strength;
-Bench Press
-Deadlifts
-Squats
Whatever you do, make sure you include these three main exercises. When starting out setup a 3 day a week full body routine, each day do one of the main lifts and then 3 to 4 others lifts, remember we want to work the whole body so ensure that you are exercise selection will give your whole body a full workout, here are some example exercises:
Shoulder Press (dumbbell or barbell)
Pull Ups / Chin ups
Dips
Bent Over Rows
Hack Squats
Lunges
Calf Raises
Curls
Keep your rep range quite high, between 10 – 15 for the first couple of weeks and aim for 3 sets per exercise. Once you have built a good foundation you can start playing with these variables to mix things up, its important to remember that no routine will work forever, your body WILL adapt so you must ensure you change things up every few weeks!
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