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Basic Strength and Muscle. The Basic Strength and Muscle program is not just for beginners: you should use it if you want a formalized and precise program following casual experience with weights. Exercise information to assist in designing a resistance training program by. Table content taken from Essentials of Strength Training. The Muscle & Fitness newsletter will provide. Follow this split all three months of the program. Weight training is limited to. Sample Training Programs 4 Week Bodyweight Strength Training Program for Beginners 4 Week Bodyweight and Dumbbell Strength Training Program 4. As the name implies, it's an all- round program for basic strength and muscle building. This could be used in off- season training if your sport has elements of strength, power and strength endurance, which fits many sports. Consult your coach to ensure it doesn't conflict with other training priorities. Training programs are always most efficient when tailored specifically for individuals and their goals. It. The exercises use the standard free weights and equipment found in most gyms. All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period. Take care with injured or dysfunctional joints. Get medical advice before starting weight training if this applies to you. The basic program includes: Warmup. Squat (or leg press)Bench press (or chest press)Deadlift. Crunch. Seated cable row. Triceps pushdown. Lat Pulldown. Overhead press. There is a lot of confusion as to the right steps to take in starting a resistance training program. Training Programs For TOTAL Beginners! Here are some of the best weight training workout routines for beginners. Starting a strength training program is a little more complicated than just grabbing some dumbbells and your favorite gym tee. Biceps curl. Cool down, stretch. The Warmup. Warm up with ten minutes of aerobic exercise. This can be with treadmill walking or jogging, stationary bicycle, cross- trainer or stepper machines. Extend this to 3. In any case, I recommend at least 3. It need not be done at the same time as the weights session. Warmups are important to get blood flowing to heart, lung and muscles and lubricating (synovial) fluid loosening the joints ready for action. Each weights exercise should include a warmup with light weights and practising the same form as for the workout weight. Sixty percent of your workout weight is about right for warmups. Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm. The Exercises. If you have little experience of weight training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need not be done in a squat rack or power cage with the big bar and free weights to begin with, although squatting with the bar alone is a good way to practice form. Dumbbells or small- bar barbells or a Smith machine can provide reassurance for the beginner. The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon. Sets, Repetitions and Starting Weight. You will start with 1 set of 1. At workout session 8, you should have progressed to 3 sets of 1. The weight you choose to start with will be sufficient to perform a set of 1. This is called 1. RM (repetition maximum). Various formulae exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set. By the third set you should have settled on the 1. RM weight. If not, just move on and upgrade the weight next session. The rest period between sets is variable according to your goals. For strength rather than muscle size (hypertrophy), longer rests are required . For hypertrophy and elements of muscle endurance, shorter rest usually works best . Considering that this program is designed for a combination of strength and muscle building, you will rest for one minute if possible. Longer rests between sets are sometimes problematic in busy gyms but a longer interval than one minute is fine if that's what you require to continue. When you see something like: Squat: 1. Frequency of Workout. This program is designed for 3 workout sessions each week for 6 weeks. If you consider that 3 workouts is too much because of time or fitness constraints, try to do at least 2 sessions per week, Monday to Sunday. In either case, the sequence of progression is as follows: This program is based around 1. Here. If you can comfortably do more than the RM of 1. When using dumbbells, this would apply to each one. If you're an experienced casual lifter starting an organized program, you may be able to kick off with 3 X 1. If you are new to weights and have some fitness issues, you should start with one set and progress slowly. Doing only 1 set of 9 exercises will not take too long, perhaps only 3. Doing an extra 2. Once you reach full stretch in the program, aerobic training may be better done before weights or at a separate session. Order of Exercises. The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating . Some compromises were required. In the scheme of things it. The basis of strength and conditioning is progressive overload. It takes some skill to judge the point at which overload - - increasingly heavier weight - - is building capacity yet not making you too sore, ill or fatigued to continue. When in doubt, take a rest, miss a session but don. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start. Pre and Post. Yes, these are important for your continued health and progress. If you feel pain in any movement, don't do it. See a doctor or therapist as soon as possible if it persists. Diet and Nutrition. Third, eat well and keep the fluid intake appropriate for the exercise and conditions. See the Weight Trainers. Novices and casual exercisers can expect a 2. 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