Aug 12, 2004

Weight Lifting Guides – Goal Setting For Beginners

Weight lifting guides are very helpful once you have made the decision to try weight lifting. Most people really have no idea where to begin, or what they should be doing. Perhaps you want to build mass, tighten up your midsection or just slim down; those are all possible with strength training.

Whatever your reason, it is always beneficial to write down your goals so that a weight lifting guide can be developed to help you achieve them. Weightlifting guides are flexible and can be modified, or changed, to help accommodate your needs. Once you define and decide, you can enact and react. It’s really just that simple.

In order to prevent muscle imbalance and injury, a proper weight lifting or bodybuilding guide will include every major muscle group. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (trapezius, lats, erectors), abdominals and arms (biceps, triceps). There are any number of movements that target these muscle groups, but beginners should stick with the basics to develop a solid foundation.

Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you will come to prefer certain activities to others and will find yourself creating your own weight lifting guide as a result. You will also find that your body type (either an ectomorph, endomorph or mesomorph) is better suited to certain types of exercises than others.

Start All Weight Lifting Routines With Achievable Goals

During the first couple of training sessions, you'll want to train lightly just to get a feel for how to do the movements correctly. After you feel comfortable with the form, begin adding weight. Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps.

Once you find a challenging weight, stick with it. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. As with any weight lifting routines, you should keep track of your training poundage and record your weights, sets and reps in a training log alongside a list of your exercises. Doing this 2-3 times a week will help you achieve your goals.

While there are many variations of weight lifting charts and guides, a basic, straightforward weight lifting chart is the best. There are many references, articles and advice columns that can provide you with information on what exercises to perform and how to perform them. As long as you feel all your needs are being met, then you really can’t go wrong.

About The Author: :
Angela Lanci Zaurrini is a talented and successful freelance writer. Her various writings provide relevant information and wonderfully researched resources for body builders and sports enthusiasts. She is a young and yet experienced educator who earned her B.A. and teaching certification through Simon Fraser University, Canada. She continues her passion of sharing knowledge through her numerous writings and educational articles.

By: Angela Lanci Zaurrini
http//www.a1-weight-lifting-equipment.com