Nuts and Bolts of Getting Stronger
Nuts and Bolts of Getting Stronger is the last in this 5 part series, The Beginner’s Fitness Map. The previous post on resistance training was pretty basic, covering WHAT makes up resistance training. Think dumbbells, kettle bells, body weight, etc. For your homework, you were to choose a TYPE of resistance training. So now lets delve deeper into getting stronger through a balanced program while still coming at it from a beginner’s standpoint.
You already made a decision about exercising at home, at your local gym, or using some type of online hybrid coaching program. But now you need to ensure it’s balanced. Basically, don’t neglect major muscle groups, which leads to problems on down the road.
Previously I mentioned doing a whole body workout 3 days per week. That is what I recommend for beginners before breaking down the body parts into various days. When you first start out, just do one set per body part of 12-15 repetitions. For simplicity, I’m assuming you chose dumbbells, so all of the exercises I discuss revolve around them. However, the same concept can be applied to any type of resistance be it kettle bells, body weight, or whatever.
The Program
An example of a balanced program is one set each of lunges, dead lifts, calf raises, chest press from lying position on the floor, bent-over rows, seated shoulder presses, standing curls, and overhead tricep extensions. Perform each of these exercises with dumbbells, the weights will vary from exercise to exercise. The amounts should be such that you can complete each one with good form. Dumbbell weights on the chest press and rows will most likely be heavier than those for curls or tricep extensions. It’s also normal to experience some muscle soreness one or two days after the workout. This is essential to getting stronger but should not be confused with joint pain.
Over the next couple weeks, add in a second set. I’d suggest going through one set of everything, then go back through the entire sequence doing the second set. Once you are comfortable, you can move up to a third set. At this point, your workout is probably starting to consume a good chunk of time.
That brings me to the reason for breaking the body parts up by days. So now I’d suggest you move to a whole body workout 3 days per week, dividing the body up into legs twice a week and upper body exercises twice a week for a total of 4 days per week. Also, you may notice the muscle soreness lasting a little longer now that you are doing more sets. This is completely normal and so fits better with more days of rest between workouts of the same muscle groups.
I hope you enjoyed this 5 part series! Please check back next week when we start a new discussion on blood and saliva genetic marker tests and how they tie in to fitness. Remember to live life to the optimum!
Melissa
OptimumCondition.com
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