Simple Tips for Beginners

If you’re only starting out with muscle building, there are some reminders you need to know. So before you hit the gym, here are a few things to help you get started, as well as some tips on using one piece of gym equipment to hit all the major muscle groups.

Rule #1 – Get Cleared By Your Doctor.

Before you go down to the gym and pay for a subscription, better pay your doctor a visit first. This is especially important when you’re suffering from a chronic illness are taking medications. Exercising will help improve your health, but your doctor should tell you what you can and can’t do in the gym. One big mistake is to overexert yourself when you should instead start off slowly but surely.

Make Good Use Of The Trainers

When you hit the gym, there will be instructors willing to help you out. As a beginner, you should never pretend to know what you’re doing when you really don’t, because different gym equipment are meant to work on different body parts. You must know how to properly use the equipment from day one, because when you use them wrong, it may give you problems and even injuries in the future.

Good Starter Routines

Overhead Barbell Press

The Barbell is one of the most common pieces of equipment you’ll be using to strengthen your shoulders, especially the deltoid muscle. It may look easy to do, but the overhead barbell press is a bit challenging because you need to lift the barbell over your head. As a beginner, try executing the overhead barbell press while sitting down with your back supported before executing it standing up.

Remember to bend your knees when picking up gym equipment, especially the barbell. Hold it with both hands spread apart a little wider than your shoulders. Don’t bring it up over your head using both hands straight — this may potentially hurt you.

Bend your elbows as you bring the barbell first to the level of your chest, then behind your head. Slowly and steadily, raise the barbell over your head, and bring it to a controlled descent back to the original position behind the head.

Do 2 sets of 12 repetitions each. Rest for about 30 seconds in between sets.

 Barbell Rows

The barbell can be used to strengthen the muscles of your back as well. You can use additional weights in this exercise, but again, never overdo it. Your barbell plus 5-10 lbs on each side is ideal for starters.

As always, bend your knees when picking up your barbell from the floor with palms facing out. Your starting position should be with your weight distributed squarely on both feet, knees bent, your back at a 45-degree angle to the floor, with the barbell in your hands.

Slowly bring the barbell straight up (not in an arc, as in a curl) by bending your elbows. Then bring it to a controlled descent to its original position. Include your abdominal muscles in this exercise to take some of the strain. 

Remember that if done incorrectly, the very same exercise that’s supposed to strengthen your back can harm it instead. Do 8-10 repetitions per set for 2 sets, and remember to rest for 30 seconds in between sets.

Bicep Barbell Curls

Another use for your barbell is to tone your biceps. Your biceps are two of the most important muscles in the body we use them everyday when we pick things up. To strengthen this part of your body, you can still use your barbell.

To do a bicep barbell curl, place your feet apart, a little wider then your hips, and hold the barbell in front of your upper thighs. As you bend your arms, bring the barbell in an arc up towards your shoulders. Do not move your elbows as you do this exercise, and keep them locked near your body.

As you bring the barbell down, don’t straighten your elbow completely — they should be slightly bent as you bring the barbell down. Do 8-10 repetitions, and repeat for 2 sets. Again, rest your muscles for about 30 seconds before you do your second set.

As you can see, one piece of gym equipment – the barbell, can start you off in the right direction. No need to invest in the really expensive equipment just yet. The sooner you start doing these simple routines, the faster you get stronger, and the more quickly you can progress to more complex workout routines.

Tags: Muscle Building Workouts