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2005/07/19, 11:42 AM
As a beginner to weightlifting/bodybuilding i'm sure i'll encounter information i didn't previously know that would probably most likely benefit my training.
Anyway, I thought it'd be a nice idea to point out small things i'm going to learn on my way if thats ok? (for the benefit of other beginners :))
It'd probably also help if other newbies helped me out aswell!
1.
Here's one for me to start off on. I got this information from a website which describes a huge amount of exercise techniques. (http://www.abcbodybuilding.com/biceps_introduction.htm). It concerns the biceps.
"..Also a little know fact is that whenever you twist your wrist you are using your biceps. This is why you should twist your wrists inward whenever doing curls with dumbells. If you don't you won't reach your biceps potential..."
Basically, it concerns the proper technique in a dumbell curl. It's trying to say that your palm shouldn't necessarily keep your palm facing upwards, but start with it pointing to the side and then eventually lead to it being pointed to the sky! (as you can see in this animation: http://www.abcbodybuilding.com/excercise/ALTERNATEDUMBBELLCURLS.htm)
In conclusion - proper technique is a must, NOT ONLY in bicep curls, but every exercise you do.
Yea, theres 'important bit number one'. I'll be sure to be using proper technique when doing my curls next time - and so should you.. presuming you're not ;).
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2005/07/19, 12:21 PM
2.
Training oposite muscles is another thing i overlooked during the very beginning of my training. I simply wanted a bigger chest, bigger biceps and a cool six-pack.
Little did I know that training and building these muscles to the extent I was would eventually lead to pain!
Training the abs and disregarding the back muscles can apparently lead to sore pains in the bore - and I've read muscle tears are possible.
Also, biceps, you may think it's cool to have a big pair - which without a doubt, it certainly is a statement. But keep in mind that the tricep (muscle on the other side of the arm, as oposed to the bicep) actually does take up a whole 2/3 of the upper arm. Imagine training the bicep to the same standard as a moderatly trained bicep. You would logicaly have what appeared a bigger set of upper arms.
p.s. I'd just like to point out that if any of the more experienced see a problem in any of the solutions/problems i'm letting out PLEASE point it out. I'd rather not be letting out false information :)
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2005/07/21, 06:14 AM
3.
Diet, is just as.. if not more important than the actual lifting of weights.
Without certain part of food (protein, carbs, fats, calories etc.) there is NO way you'll gain any muscle mass. Espiecally in the case of hard gainers, where eating things like this is bigger amounts is usualy neglected (i know i did that).
Theres a planner on this website that plans out from your bodyweight how much of protein, fats, carbs and calories you should eat to gain muscle mass (aswell as lose fat and more).
4.
In terms of gaining muscle, training every muscle group, at every workgroup isn't the best idea. i.e. whole body intense workout on monday, then wednesday, then friday etc. With this method, you're just not giving your body enough time to rest and rebuild.
Not only did i do this for the first month or so, but i also suffered from constant aching muscles aswell as little or no gains.
I'd seriously recommend (if you're doing as above, and actually want to gain more muscle over a prelonged amount of time) splitting workouts onto specific muscle groups.. if you don't get me heres an EXAMPLE:
Monday - Back and calves
Tuesday - Chest and biceps
wednesday - REST! (as in, no workout at all.. not an excuse to be lazy of course ;))
Thursday - Legs and calves
Friday - Shoulders and triceps
Saturday and sunday - REST!
recognise I'm giving my muscles plenty of time to rest and repair themselves, so I can work them out hard next time without suffering because of a previous injury.
Again this website will sort out a daily routine for you at the top :)
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2005/07/24, 03:04 PM
Beginners actually can train their whole body for a while til their gains begin to taper off, then they would want to make split intense workouts. The reason for this is because when you are beginning your weight training the first stages of building are crucial to how you will progress in the future, not only for you to see that hey it actually is working so I should continue on this road, but also whether or not you will be as far as you can in two or three years from now.
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2005/07/24, 04:01 PM
Ah, OK.. I just assumed my point because I told this website I was a beginner and that was how it set me out.
But thanks for correcting me :)
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2005/07/24, 04:19 PM
cneb- this is a nice post, but most of this info is already here on freetrainers.
Keep at it, though, maybe it will reach people who couldn't find it otherwise.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
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