New to Resistance Training? This is Required Reading
By Tony Hale
If you're new to the weight lifting world or you're thinking about getting started, let me congratulate you on your step forward. That being said, I would also like to ask a favor of you. It's really the reason I began writing articles in the first place. It's a small favor. Basically, if you're that guy that grunts in horrible anguish for no apparent reason while he's working out....Don't be that guy. If you're screamin', I wanna see some weight on the bar. If you're curling the same dumbbell as the 12 year old girl standing next to you, we shouldn't be able to hear you across the gym and into the seniors water aerobics class.
Effort, good.....Obnoxious display of bellows just to show off....annoying.
Now, if we can all spread the word, the gym communities throughout the land will prosper. (By the way, if you're that guy that smells like he's never washed his gym shorts....ever...we would rather you were the guy that screamed.)
With the basics out of the way we're ready to get going. Since you're just getting started I'm going to brush over some key points. After you've been working out for a week or so, come back and dive into some of the more advanced articles that explain these points in more detail. But for now, let's just get you moving in the right direction.
First of all, male or female, don't worry about the amount of weight you're lifting. Your initial goal when starting out is to really get the form down. Good form will bring you far better results than 5 times the weight with sloppy form. You'll also have 10 times fewer injuries.
When lifting any weights, you want to move with a smooth, controlled motion. If you're jerking and swinging your whole body into it, you're just letting gravity and momentum do half the work. You're also begging for a muscle tear or a heapin' helpin' of back damage. So control your movements on the way up and resist the weight on the way down. This way, your muscle is doing all the work for both movements.
I always recommend that if you're serious you go out and buy some weight lifting or muscle building books. Most magazine articles are watered down. Books go deep into the heart of the matter and deliver the real information you need.
Review so far.....magazines and smelly yelling guy, bad....Books, Good.
Next, as a beginner, I think it's important to explain to you some of the subjects you will need to increase your knowledge in. I won't go into detail here because this is only your first article and I don't want to break your brain. But keep your eyes and ears open for these topics as you begin your journey.
First, you're going to need to learn the proper form on a variety of exercises. Form is key but variety is success. Doing the same exercises with the same weights will get you exactly where you are now. We all know the guy that's been going to the gym for 6 years and still looks like he just signed up. There are reasons for that.
Next comes nutrition. If you're not feeding your body what it needs to build muscle, then you're just picking your nose and sticking it in the other nostril. (Compliments of Vinnie Coppola) Once you start to add muscle, you need to have an understanding of how to keep it. Every time you start to starve yourself, muscle is the first to go. Learn about nutrition. It really will save you from wasting your time. For more on this read Weights Before Cardio: Stop Working Against Yourself.
Finally, learn how to give your body the rest it needs. Not only sleep, but time to let your muscles repair. You never want to work the same muscle 2 days in a row. (Calves & Abs can sometimes be an exception to this rule.) Learn how to alternate body parts in a changing routine from week to week.
Just remember, to get results from the gym, you need to actually show up. Amazingly enough, just having the monthly dues withdrawn from you bank account is not enough to reach your goals. Be patient. Be consistent...and you'll be successful.
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