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I have had a lot Of interest in my routines and so decided to start up a thread to help People who wanna know what I am doing and what I am doing to help others.
Proper Form is the Key of Bodybuilding if you don't have good form you may as well quit now and Go home. All the basics of Bodybuilding stem on proper execution. No swinging, No swaying and most of all if you arch bend contort twist swing to get the weight up you are NOT doing it Properly. You will not build a good solid base by doing this and are cheating your muscles as well as setting yourself up for serious injurey. SO if you are not willing to learn the basics of Building which is FORM then you may as well not be here. I am sorry if this sounds harsh but, I have seen time and time again people cheating themselves from great gains by doing it wrong or injuring themselves cause they want to do it the quick way and go heavy straight off without proper technique and form. This is one of the reasons we have started this thread to give others the basic Knowlege of Bodybuilding and start it Slow.
The Beginner Program is Just that, Basically it gets your Body used to exercises and helps you impliment proper technique and form in your lifting abilities. THIS IS SOOO IMPORTANT and I cannot stress this enough. The first 6 weeks is a lighter training program built mostly for those Who have Never lifted weight and who do not have a basic Knowledge of weight lifting. With this Program the first 2 weeks is easy, weight is not Stressed and FORM and lifting heavy will come later. You have to learn proper form it dose not come for most naturally it has to be learned. The most basic postural alignment can be quit hard, staight back shoulders back chest out this is basic. if at any time you move away from your alignment then correct and continue. It takes time learn to align properly for your exercise execution and you will really have to think as you lift. If you are lifting your your biceps and you feel it in your back, you are misaligned a simple adjustment and that stress will be gone.
It the beginning Program we do 3 sets of 12 repetitions. Have a weight that is not too heavy as when you are learning you do not want to compromise form as a rule. Lift a weight that is easy to do for 12 repetions if you have a mirror you can set up to see yourself you will have an easier time knowing if your body is tilted or if you are lifting Aqardly. you want to be sure to do each repetition slowly and controled, count if you need to 1,2,3 up 1,2,3 down no dropping the weight and you body should not shift as you lift or drop the weight. It should be completely controlled and you should feel it in your target muscle group.
WE will do a basic Layout like this.
Monday Upper Body
Tuesday Cardio
Wednesday Lower Body
Thursday Cardio
Friday Upper Body
Saturday Cardio
Sunday Rest
Monday Lower body
The Cycle continues for 6 weeks then we will get into Building defining and Shifting our body into the shape you want.
For each Muscle group we will pic One exercise for each body Part On Upper Body days this will be,
Chest, Triceps, Back, Biceps, Shoulders
For leg day we will do exercises for these Groups.
Quads, Hamstrings, Calves, Abs
This is very basic and will seem very easy cause it ios it is not my goal to start to throw you into something you ahve no idea about, it's about doing it properly slowly and learning proper form and technique. The nasties come later after we have taken the first 6 weeks to prep you all for the Best body of your Life.
Thanks for your Time
Sarah
Proper Form is the Key of Bodybuilding if you don't have good form you may as well quit now and Go home. All the basics of Bodybuilding stem on proper execution. No swinging, No swaying and most of all if you arch bend contort twist swing to get the weight up you are NOT doing it Properly. You will not build a good solid base by doing this and are cheating your muscles as well as setting yourself up for serious injurey. SO if you are not willing to learn the basics of Building which is FORM then you may as well not be here. I am sorry if this sounds harsh but, I have seen time and time again people cheating themselves from great gains by doing it wrong or injuring themselves cause they want to do it the quick way and go heavy straight off without proper technique and form. This is one of the reasons we have started this thread to give others the basic Knowlege of Bodybuilding and start it Slow.
The Beginner Program is Just that, Basically it gets your Body used to exercises and helps you impliment proper technique and form in your lifting abilities. THIS IS SOOO IMPORTANT and I cannot stress this enough. The first 6 weeks is a lighter training program built mostly for those Who have Never lifted weight and who do not have a basic Knowledge of weight lifting. With this Program the first 2 weeks is easy, weight is not Stressed and FORM and lifting heavy will come later. You have to learn proper form it dose not come for most naturally it has to be learned. The most basic postural alignment can be quit hard, staight back shoulders back chest out this is basic. if at any time you move away from your alignment then correct and continue. It takes time learn to align properly for your exercise execution and you will really have to think as you lift. If you are lifting your your biceps and you feel it in your back, you are misaligned a simple adjustment and that stress will be gone.
It the beginning Program we do 3 sets of 12 repetitions. Have a weight that is not too heavy as when you are learning you do not want to compromise form as a rule. Lift a weight that is easy to do for 12 repetions if you have a mirror you can set up to see yourself you will have an easier time knowing if your body is tilted or if you are lifting Aqardly. you want to be sure to do each repetition slowly and controled, count if you need to 1,2,3 up 1,2,3 down no dropping the weight and you body should not shift as you lift or drop the weight. It should be completely controlled and you should feel it in your target muscle group.
WE will do a basic Layout like this.
Monday Upper Body
Tuesday Cardio
Wednesday Lower Body
Thursday Cardio
Friday Upper Body
Saturday Cardio
Sunday Rest
Monday Lower body
The Cycle continues for 6 weeks then we will get into Building defining and Shifting our body into the shape you want.
For each Muscle group we will pic One exercise for each body Part On Upper Body days this will be,
Chest, Triceps, Back, Biceps, Shoulders
For leg day we will do exercises for these Groups.
Quads, Hamstrings, Calves, Abs
This is very basic and will seem very easy cause it ios it is not my goal to start to throw you into something you ahve no idea about, it's about doing it properly slowly and learning proper form and technique. The nasties come later after we have taken the first 6 weeks to prep you all for the Best body of your Life.
Thanks for your Time
Sarah
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