I've found five lifts to be the main contributors to a strong balanced physique.
They should be mastered first and foremost, then you can build your routine around each of these areas and supplement them.
Ladies & Gents
These are for men and women alike. There is a misconception that women shouldn't lift weights, or should stick to high reps. Don't worry about getting bulky like the female bodybuilders. You won't. Not without steroids at least. No matter how much you lift, and how much you eat, women aren't genetically designed to build that kind of muscle mass.
Fundamentals
Use as much weight as you can manage for about 6-8 reps. Here's a good rule of thumb. If you can do 10 reps, perfect form without much trouble, then up the weight. If you can't finish 6, take some off. Be honest with yourself, and remember more weight isn't always the answer. As long as you're making steady progress, it doesn't matter where you started. On the other hand, don't be so modest that your lifts are a breeze. It's not about just going through the motions. You need to completely break down the muscle. Form however, is of utmost importance. Once your form is solid, then think about upping the weight. 3-5 sets of 6-10 reps is a pretty standard guideline for the volume of each lift. This is not a magic number, just a good place to start.
Just an Idea
Keep in mind this is not meant to be an all inclusive tutorial. I would have to devote an entire article to each lift to cover everything. This is just a brief overview, with some pointers to help you get started. From top to bottom (physically speaking).
Overhead Press
This compound lift targets the shoulders and upper back, as well as the core and lower back to stabilize your torso. Start with a narrow grip, so you don't flare your elbows. Keep your knees and hips locked throughout the entire movement. Lift the bar vertically until it is over your shoulders, directly overhead. Lock your elbows, and shrug your shoulders to the ceiling. Lower the bar back down the same path. You can supplement with lateral raises for the outer delts. I suggest tackling shoulders and arms (biceps, triceps, and forearms) on the same day.
Bench Press
The classic pectoral and upper body builder. Focus on pulling your shoulder blades together when you lower the bar, and pressing it up evenly from the chest. Keep your forearms perpendicular, feet flat on the ground. Supplement with incline bench, for upper pec development. Some people like to do chest and arms on the same day. I prefer either focusing on chest alone, or having what I call a "compound day", where I hit bench and dead lifts on the same day, for a full body pump.
Pull-ups
The quintessential exercise for the latissimus dorsi. Pull-ups will give you wings. Start with an overhand grip. A wider grip is going to put increased focus on the lats, where a narrow one will recruit the arms a bit, but allows for a greater range of motion. I do both. Pull the elbows in towards your ribs as you ascend. Get your chin over the bar, but don't reach with your neck. Keep legs crossed at the ankle with the knees bent. If you can't do a pull-up, then build the strength by doing negative reps. Use a bench to get your chin over the bar, and lower yourself slowly. For a balanced back workout, supplement with overhand barbell rows, for the upper middle back, and shrugs for the traps.
Deadlift
A compound movement that practically recruits every muscle in the body, focusing mainly on the lower back. The dead lift is the ideal core builder, as well as hitting the legs. It involves pulling heavy weight off the ground, while keeping your back straight. I recommend watching some videos, and practicing with light weight until you are confident in your form. This lift can injure your back if you don't know what you are doing.
Squat
For the hips, glutes, and legs. The legs contain some of the largest muscles in your body. You'll notice that when you work them you'll feel the most winded. That's all the more reason you should train them on a regular basis. Squatting begins in a stance with your heels under your shoulders. Bend at the knee and hip, until your hips are just below the tops of your knees, and stand back up until your legs are straight. Sounds easy right? (not for some of us) Well, try adding hundreds of lbs. This is another large compound movement with potential for injury, especially for the knees. It also requires a certain level of flexibility in the hips to be effective. I recommend working on your form with sets of 20-25 reps with no weight. You want to sit into a squat. Push your knees out and hips back at the same time. Don't let your knees go past your toes. Focus your weight on the heels for the descent, and push into the ground when standing back up. Again, do your research and practice! Ease into it. If you have an injury that prevents you from being able to break parallel, or just have trouble with the motion, you can do box squats. Squatting onto a box or stool. Supplement with lunges and calf raises for developing balanced powerful legs.
There are plenty of other highly beneficial methods of strength training. These however, are essential for developing a solid foundation, and will improve your ability in most everything in one way or another. Aim to hit each muscle group once a week. Remember, Form first. Start light. Take it easy, but not too easy. Next is Endurance and Cardio.
No comments:
Post a Comment