Bodybuilding For Beginners - Three Mistakes You Don't Want To Make

ByRon C. White

The advertisements all show a "before picture" of an overweight slob followed by an "after picture" of the same person with shredded abs where seemingly all of his fat turned into muscle. These advertisements are usually produced by someone who wants to sell you something. What the pictures fail to show is all the work that it took to get from Stage A to Stage B, or more accurately from Stage A to Stage Z.

Many beginners, even though they don't consciously believe it, but subconsciously they have hope that after one time in the gym, or maybe two times, they will come out with a beach body ready to be surrounded by his three girlfriends. It's not like that, it takes a lot of work and determination.

It's very good to get into shape, good for you and good for your loved ones. It is healthier to be in shape and to be rid of unwanted fat and to have a strong heart. Extra fat is a risk factor for several major league diseases you don't want.

Bodybuilding is accomplished through weight lifting, cardio, nutrition, and motivation. I'm not going to talk much about motivation in this series of articles, despite that motivation is the mover of everything. You can't sustain any major project without unending motivation. It can be said that it is not that your fat that turns into muscle, rather your fat is melted away, it is your motivation that is turned into muscle.

In this article I will start with weightlifting. There are a few classic mistakes that you have to watch out for when starting a weightlifting regimen. The first two come from the same root, the desire to get to the end, six-pack abs, without doing the necessary work:

Mistake #1: Start light.

You will hurt yourself if you try too much too fast too early. This is counterproductive, damaging muscles is not conducive to building muscles. The accepted recommendation is to start with weights that you can lift easily some 15 to 20 times. Do between 8 to 12 repetitions per set during these two weeks. This will allow your body to get used to lifting weights, and then after those two weeks you can start increasing your weights.

Mistake #2: Don't look at what the next guy is doing.

It is natural to compare what you are doing to what others are doing. This is true in all corners of the gym, from lifting weights to running or walking on the treadmill. You can fall into the trap of justifying the comparison by saying to yourself, "they told me to take it easy in the beginning, but look how much he is doing! Maybe I am being too easy on myself." Don't fall for this trick of your mind, everyone has his own body, his own strengths and constraints. You have to do what's right for you, and if today you are looking at the next guy, tomorrow the next guy will be looking at you. Be yourself.

Mistake #3: Balance your exercise to reach all of your muscles.

You have an upper part of the body and a lower part of the body. Make sure that you are working both. One day you can work on the upper half, another day the lower half. You should try to be sure to do the heavy lifts each week, like the bench press, shoulder press, leg press, squats, rows, and the deadlift.

Bottom line, realize that bodybuilding is a long-term project which you can and will make it to the end, but not from today till tomorrow. You don't want to shoot yourself in the proverbial foot and do things which are counter-productive.

To discover more mistakes that you don't want to make, please sign up for my free email course at Fitness Guru Tips.

http://fitnessgurutips.net/

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Health and Fitness: Build-Muscle
Ron C. White

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar Articles5 Minutes a Day to Build and See Your Six Pack AbsBodybuilding Exercises - Six Pack Abs From HomeTop Ten Ways to Maintain Six Pack AbsUltimate Six Pack Abs Workout RoutineCardiovascular Workouts - 3 Ways to Use Cardiovascular Workouts to Lose Fat and Get Six Pack AbsWeight Lifting Exercises - Sure Way To Six Pack Abs?Uncover the Mystery of the Six Pack Abs and How You Can Get It FastGet Six Pack Abs With the Six Pack StrapRipped Six Pack Abs, Without The BSHow to Get Six Pack Abs - No More Fat Again With the Good HabitsRecent ArticlesHow To Make Your Buttocks Bigger Naturally With Just 3 Exercises3 Simple and Easy Ab Workouts That You Need to Know!How To Improve Your Pull Ups!Full Body Vs Split Body Building RoutineBest Exercise for the BicepsBSN NO-Xplode Supplement ReviewMuscle Building Tips for a Rock-Hard Six PackQuick Shortcuts For Insane Six Pack AbsThe Artistry of Muscle BuildingKnow Your Muslce Groups For A More Effective Body Building WorkoutSubmitted On February 26, 2012. Viewed 24 times. Word count: 621.

MLA Style Citation:
White, Ron C.".".26 Feb. 2012EzineArticles.com.2 Mar. 2012 .APA Style Citation:
White, R. C. (2012, February 26). . Retrieved March 2, 2012, from http://ezinearticles.com/?Bodybuilding-­For-­Beginners-­-­-­Three-­Mistakes-­You-­Dont-­Want-­To-­Make&id=6905380Chicago Style Citation:
White, Ron C. "." EzineArticles.com. http://ezinearticles.com/?Bodybuilding-­For-­Beginners-­-­-­Three-­Mistakes-­You-­Dont-­Want-­To-­Make&id=6905380EzineArticles.com© 2012 EzineArticles.com
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The Complete Chest Workout - Beginners Edition

ByNikola Maric

This exercise program is tailored specifically for people who are new to lifting and are unsure on how to get a big, chiselled chest. I will go through the specific exercises needed to cover all the parts of the pectorals and I will explain how many sets and reps you should be doing, as a beginner. Note that for each rep you should be doing 70 - 80% of your RM (Repetition Maximum). What this means is that if your maximum for one repetition is 100lbs then you will do 70 - 80lbs for the given rep and set range. Please follow the exercises in order that I place them.

Barbell Bench Press

You're going to start with the tried and true, Barbell Bench Press. This exercise will target the chest directly, and it will target the triceps and deltoids indirectly. First, grab the bar at medium grip. Take it off the rack and place it straight over your chest. Begin bringing the bar down all the way, until it touches the middle of your chest. After it touches your chest, breathe out and push the bar back up. To maximize the effect of each repetition, squeeze the chest at the top of the movement, when it is in the contracted position. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.

Incline Barbell Bench Press

After the Barbell Bench Press, move to the Incline Barbell Bench Press. The Incline Press will target more of the upper portion of the chest as opposed to the plain Press, which targets more the middle of the chest. As the Barbell Press, the Incline Press will target the triceps and deltoids indirectly as well. The actual movement will begin just like the Barbell Press. Grab the bar at medium grip and take it off the rack. When the bar is straight over your chest begin bringing the bar down. Once it touches your chest, bring the bar upwards and squeeze the chest once again at the very top. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.

Decline Barbell Bench Press

Once finished with hitting the upper chest, it's time to hit the bottom portion. To do that, we will go with Decline Barbell Bench Press. Much like Incline Barbell Bench Press and Barbell Bench Press, this exercise will target the triceps and deltoids indirectly; however, it will target the bottom portion of the chest directly. Since the exercise is so closely related to the previous two exercises, you will also begin with a medium grip on the bar. Once you have a solid grip, bring the bar off the rack and hold it over your chest. Bring the bar down to about your nipple area and touch the chest. When you have completed the movement down, begin to push up all the way to the top. Don't forget to squeeze the chest for extra contraction at the very top of the movement. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.

Dumbbell Flys

The flys are essential in stretching the chest out and targeting the very outer edges of the pectorals. After blasting the chest with all the presses it's relieving to use some lighter weights and really stretch the chest out. The flys are also great for developing a well rounded chest. For this exercise, you will grab two light dumbbells and lie on the bench. Lower the dumbbells slowly to each side until the pectorals are stretched with the elbows being fixed in a bent position. When the full movement was completed, bring the dumbbells back together in a hugging motion until the dumbbells are almost touching. Think of it as hugging a tree. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.

That's it for The Complete Chest Workout Beginner's Edition. The Expert Edition will be coming in a few weeks and will include a new way of blasting the chest for those who are familiar with weight lifting. It promises to absolutely destroy your chest so come back again, if you dare!

Remember that losing fat and gaining lean muscle can be a difficult task that requires meticulous work and dedication.Therefore, if you have any questions regarding your diet and exercise program please visit, http://www.toronto-personal-training.com. There you can find a wide variety of information to help you along your journey and you can also find my e-mail if you have any questions or require some guidance.

Article Source:http://EzineArticles.com/?expert=Nikola_Maric

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Health and Fitness: Build-Muscle
Nikola Maric

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Chest Workout Routine With DumbbellsKiller Chest Workout - Everything You Needed to Know2 Exercises For the Best Chest Workouts PossibleInner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec LookBuilding A Huge Chest - Pectoral DevelopmentBench Press 101: A Beginner's Routine to Building A Huge ChestBest Chest ExercisesBuilding Chest Muscles the Easy WayThe Secret To Building The Pectoral MusclesHow to Build Pectoral MusclesRecent Articles5 Weight Training Mistakes That Can Limit Your GainsBest Nutrition During 5x5 Workout RoutineHow to Build Muscle Fast: Quick Tips to Jumpstart Your Training Right on TrackThe Single Best Way to Get Ripped!Learn How to Eat to Gain Muscle While Shedding FatWeight Training Basics To Actually Build MuscleThe Use Of Bulbine Natalensis In Body BuildingDo You Have Trouble Building Muscle? Are You Unable to Increase Your Weight? Eat, Sleep, and Lift!Simple Secrets To Get Sexy Six Pack AbsBenefits Of Grip Strength and How To Improve ItSubmitted On January 29, 2012. Viewed 74 times. Word count: 729.

MLA Style Citation:
Maric, Nikola".".29 Jan. 2012EzineArticles.com.3 Feb. 2012 .APA Style Citation:
Maric, N. (2012, January 29). . Retrieved February 3, 2012, from http://ezinearticles.com/?The-­Complete-­Chest-­Workout-­-­-­Beginners-­Edition&id=6848040Chicago Style Citation:
Maric, Nikola "." EzineArticles.com. http://ezinearticles.com/?The-­Complete-­Chest-­Workout-­-­-­Beginners-­Edition&id=6848040EzineArticles.com© 2012 EzineArticles.com
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