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Strength Training for Beginners: Getting Started with Weightlifting



The Benefits of Weightlifting

Resistance training is not just about getting bigger biceps, even though this is a welcome bonus. It benefits your health in many ways. "It's encouraging muscles to grow, strengthen bones and break down fat," says personal trainer Dan Wheeler, whose iron abandonment earned him the title of Men's Fitness in Australia in 2013. That's why the NHS (which was not on the cover of Men's Fitness but still worth it) recommends that every adult complete at least two strength exercises each week, meeting all major muscle groups. This is especially important as you get older, when a strong frame can help you avoid joint and bone problems.

In addition, the mental benefits of any kind of exercise should not be underestimated. If you spend some time each week in the weight room, you can clear your mind.

"For me, it's a form of meditation," says Wheeler. "It can really be a strengthening ̵

1; both physical and mental – that provides a daily dose of performance every time you complete a repetition, a set or a workout."

Weightlifting has many advantages , and it's worth thinking about, in particular you want to achieve with your own training. If you set your primary goal for receiving a pair of dumbbells, you will be motivated to continue it consistently.

They are ready to lift when …

Not everyone is ready to dive headfirst into the weight rack. Coach Tom Hamilton highlights these strength markers as a guide as to whether you're ready to load:

"If you check all these points, you would outperform the average population," says Hamilton. "This is a good sign that your muscles have many fast-twitch fibers and the ability to become strong."

Kit Essentials

The weights in the floor of the room have housed everything from muddy Golas to the contents of Derek Zoolander's wardrobe. It seems that everything goes when it comes to clothing. However, when you're squat, replacing hard-soled training shoes with hard soles designed for lifting (Chuck Taylors will work) will not be crushed.

Hamilton swears by the simple training log. "Writing down your training and tracking your lifts and numbers is critical, whether you're a beginner or an advanced," he says. It will make sure that you do not waste any time planning a workout in an instant, and you remain responsible so you will not let up and you will see in black and white if you can not get ahead.

Where to start?

Despite the numerous advantages, the weight room can be an intimidating place. With so many confusing devices, the constant clinking of iron on iron and all the testosterone buzzing in the room, it's tempting to camp in a corner with a few dumbbells.

However, you can get good training during exercise With only two dumbbells and a small piece of floor space, this is not the best use of your gym membership. If you are a beginner worried about getting on the weight plate, start with the resistance machines.

"They can help you familiarize yourself with the muscles you are training, and you can learn the technique without risk of a loaded barbell that puts you on the bench," says Hamilton.

Once you become stronger and more confident with the movement patterns that occur with traditional lifts, you should leave these machines behind for at least some time because they are free. Weights recruit more muscle and help build functional strength that extends to the outside world transfers. You can start with dumbbells and kettlebells if the dumbbell still seems to bridge too far, and then advance to the pole if you really want to build up weight and make big profits.

Are personal trainers worth it?

If you'll spend the money only once, do it in the beginning. Setting a solid foundation by learning the proper technique helps you get ahead quickly and painlessly. "I ended up with a killer arm workout," says Wheeler. "I could barely hold a pen a week later. When I recovered, I put aside my ego and concentrated on learning the right shape for the most important uplift, especially the deadlift and squat. "

" Choosing the right PT can be a die roll, "says Hamilton comparing it to believing in a new mechanic. Before handing over your metaphorical car keys, get a referral from a friend.

How much training leads to results

"If you go to three 30-minute sessions a week without effort, you'll see results," says Wheeler. Choose compound, multi-joint exercises that support your entire body. This means the back squats, deadlifts, bench presses and overhead presses, and variations of these movements.

How To Warm Up

Do not clap on the treadmill for ten minutes, then jump on the bench press. "It's much better if you prepare your body for the specific exercise you are training right now," says Wheeler. For example, with bench press, you'll want to prepare your wrist, elbow, chest, and shoulder joints, tendons, ligaments, and muscles for pressing before you load the 25kg plates. First, do a handful of pushups and empty-cycle presses. "Increasing blood flow in the environment and neurological stimulation of the mind-muscle connection can make the cleaner stronger and less prone to injury."

"Stretching under load also improves your mobility and freedom of movement," says Hamilton , This is especially true if your workout is between spells on your desk. Mobilize your hips with pause squats, where you stop for a few seconds when you're a quarter, half, and three-quarters of a way through a repetition. Loosen your shoulders by hanging on a chin-up bar for three times 30 seconds and open your chest with dumbbell flies.

Easy-to-Follow Strength Training Plans

Instead of cycling through casual exercises, follow a proven plan to get the most out of every minute of the gym. Here are three programs that writers Men Fitness have made.

. 1 Starting Strength

This beginner-friendly plan is a simple but effective introduction to dumbbell training. Three times a week you can deal with squats, bench, ceiling press and deadlift. While it may recur, you should find regular progressions and weekly PB settings that reward it seriously.

Typical Training

  1. Squat: Puts 3 reps 5
  2. Bench Press: Puts 3 reps 5 [19659032] Deadlift: Puts 1 reps 5

2. The Texas Method

Once you become familiar with the core complexes, this three-day plan that combines volume, active recovery, and intensity will quickly increase overall strength. But beware – it can be brutal if you do not recover sufficiently with good food and enough hangover-free rest.

Typical Training

  1. Squat: Puts 1 reps 5 – Work up to a new 5RM (five-rep max)
  2. Bank / Overhead Press: Puts 1 reps 5 – Work with one new 5RM
  3. Power Clean: Sets 5 repetitions 3

3. Jim Wendlers 5/3/1

Simple, efficient, tough. They make four "big" moves a week and hit the number of sets before the maximum number of balls that are executed with the maximum number of balls. The (massive) advantage: With only two days a week in the gym, you make noticeable progress, so you have plenty of time for downhill skiing or for lying on the sofa.

Typical Training

  1. Bench Press: Set of 3 reps 5/3/1
  2. Squat: Sets 3 reps 5/3/1

How to avoid it (too much)

If you Have you ever resisted, you're probably & # 39; We had delayed soreness. DOMS is the pain phenomenon that occurs 12 to 48 hours after training, usually after training with movements you are not used to. It does not mean that you have caused irreversible damage – it's much more likely that the strength experts Brad Schoenfeld and Bret Contreras in a study published in the Strength And Conditioning Journal called "microscopic tears This is one of the key mechanisms – along with mechanical tension and metabolic stress – involved in hypertrophy, ie, the enlargement of a muscle.

You do not have to hurt to grow, even though people do (harmless) development, pleasure / pain, where they do not feel they have worked hard enough when they are not sore. "The wildest DOMS tend to have high repetitions of trains with a large eccentric or declining phase which targets the thigh muscles and slides, such as Romanian deadlifts and off "Hamilton says your workload is gradually increased with incremental changes in weight, reps or sets. Then you help the muscles to recover faster after exercise to increase blood flow and oxygen and nutrients into the muscle. For example, after a workout at lunchtime, avoid the discrete solution with Hamilton: "Sneak up to the disabled restroom every hour to do 20 body weight squats." When you start to strain yourself, you always have the emergency line. [19659007] Errors to avoid

"A lack of consistency," says Wheeler. "A consistently bad plan leads to better results than a random good plan." Through repetition and routine, you can learn how your body reacts best to the exercise and helps you achieve results.

Consistency outside the gym is just as important. "If you work out for an hour a day, you'll have 23 hours to focus on your diet, your hydration, and your sleep," says Wheeler.

After all, you will often see inexperienced lifters moving their weights and bouncing the weight plates off the weight stack on machines. Why? Maybe they feel better because they allow them to lift and behave hard, that they lift well. Experienced lifts keep the target muscle under tension throughout the repetition, focusing on contraction and stretching.


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