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Bringing this over so we have the goods!
By 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.
OK so I have made Up a Beginner Level 2 Program this is still a shorter workout with more sets and also with the workouts Broken up into Body Parts. What this does is targets muscle groups and works them to exhaustion, do not do this Progrm until you have finished the first 6 weeks or unless you are a more experienced weight lifter. The layout for the Program goes like this.
Monday Chest/Triceps cardio 20-30 minutes high intensity
Tuesday Back/Biceps
Wednesday Cardio 30-45 minutes
Thursday Shoulders/Abs
Friday Legs
Saturday Cardio 30-45 minutes
Sunday REST DAY!
For the Larger Muscle groups you pick out 3 different exercises this would be for chest/Back/shoulders/hams/quads, For the smaller muscle groups pic out 2 exercises for each body part this would be for Triceps/Biceps/Abs/and Calves.
I will take you through a workout for Chest Triceps and you can copy it basically for the other workouts. This Program is for building muscle and should be hard if it is easy the intensity is not there and you need to up the weight, of course your form comes first absoulutely.
This is How a workout will go.
Chest bench press 1 set 20 reps light weight (this is a warmup set for the exercise)
Bench press 1 set 8-10 reps heavy the last 2-3 should be difficult
Bench Press 1 set 6-8 reps you should have to up the weight from the previous set and the last 2 should be difficult
Bench Press 1 set 4-6 reps up the weight again and this should be your max weight for the set and should be extremely difficult.
Tricep Extensions 1 set 20 reps Light weight
Do the rest of the exercise same as above.
Dumbell flies 4 sets heavy weight 6-8 reps this should be difficult.
Tricep Kickbacks 4 sets heavy weight 6-8 reps this should be very hard by now you muscles are really starting to fatigue.
Dumbell Press 4 sets 6-8 reps these will be very difficult as your weight is still high and you muscles will be completely fatigued you may find to do these the weight has to be dropped and that's ok.
Allow 1 minute of rest between sets this allows for muscular recovery so you can lift heavy the next set. This workout should get you a really great burn and you will most definately be sore for a few days after the first few workouts. It's a more intensive workout and really targets each muscle group. The workout should take around 30-40 minutes to complete except on Cardio days where it takes a bit longer. At the end of this cycle you will see marked improvement in strength and Muscular definition which is what we are looking for. This will be a 6 week Program before we get ready to ease into a Body For life Program.
NOTE: If at any time during this workout you have pain or your form goes BAD DROP the weight immediately or Stop, if it hurts you are doijg something wrong or your bodies alignment is off, if there is even a risk you feel you may get injured drop the weight immediately and continue we DO NOT want to have anyone injured at any time and lifting SMART is listening to your Body NO QUESTIONS!!!
By 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.
OK so I have made Up a Beginner Level 2 Program this is still a shorter workout with more sets and also with the workouts Broken up into Body Parts. What this does is targets muscle groups and works them to exhaustion, do not do this Progrm until you have finished the first 6 weeks or unless you are a more experienced weight lifter. The layout for the Program goes like this.
Monday Chest/Triceps cardio 20-30 minutes high intensity
Tuesday Back/Biceps
Wednesday Cardio 30-45 minutes
Thursday Shoulders/Abs
Friday Legs
Saturday Cardio 30-45 minutes
Sunday REST DAY!
For the Larger Muscle groups you pick out 3 different exercises this would be for chest/Back/shoulders/hams/quads, For the smaller muscle groups pic out 2 exercises for each body part this would be for Triceps/Biceps/Abs/and Calves.
I will take you through a workout for Chest Triceps and you can copy it basically for the other workouts. This Program is for building muscle and should be hard if it is easy the intensity is not there and you need to up the weight, of course your form comes first absoulutely.
This is How a workout will go.
Chest bench press 1 set 20 reps light weight (this is a warmup set for the exercise)
Bench press 1 set 8-10 reps heavy the last 2-3 should be difficult
Bench Press 1 set 6-8 reps you should have to up the weight from the previous set and the last 2 should be difficult
Bench Press 1 set 4-6 reps up the weight again and this should be your max weight for the set and should be extremely difficult.
Tricep Extensions 1 set 20 reps Light weight
Do the rest of the exercise same as above.
Dumbell flies 4 sets heavy weight 6-8 reps this should be difficult.
Tricep Kickbacks 4 sets heavy weight 6-8 reps this should be very hard by now you muscles are really starting to fatigue.
Dumbell Press 4 sets 6-8 reps these will be very difficult as your weight is still high and you muscles will be completely fatigued you may find to do these the weight has to be dropped and that's ok.
Allow 1 minute of rest between sets this allows for muscular recovery so you can lift heavy the next set. This workout should get you a really great burn and you will most definately be sore for a few days after the first few workouts. It's a more intensive workout and really targets each muscle group. The workout should take around 30-40 minutes to complete except on Cardio days where it takes a bit longer. At the end of this cycle you will see marked improvement in strength and Muscular definition which is what we are looking for. This will be a 6 week Program before we get ready to ease into a Body For life Program.
NOTE: If at any time during this workout you have pain or your form goes BAD DROP the weight immediately or Stop, if it hurts you are doijg something wrong or your bodies alignment is off, if there is even a risk you feel you may get injured drop the weight immediately and continue we DO NOT want to have anyone injured at any time and lifting SMART is listening to your Body NO QUESTIONS!!!
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