bodybuilding

Points to consider before undertaking a Training Program.

If you have any health problems please consult a doctor before beginning any of the programs outlined.
If you have any back, knee or joint problems, consult a chiropractor.
Never rush into a program. Please do every thing as outlined. That way your style of exercise will be just right.

Training Jargon

A Rep...
A rep is short for repetition. The moving of a weight from a starting point to finishing point is one repetition.

A Set...
A number of these repetitions together is known as a set. For instance, you may take a weight and perform the allocated number of reps and then rest. That would be one set. For example, for an exercise I may state 3 sets of 10 repetitions. You would perform 10 reps then rest, and then repeat this twice.

A Barbell...
A long bar to which you attach weights and use for two- handed movements.

A Dumbbell...
A hand weight that can be used for two arm and single arm movements.

Weight Bench...
This is used to help you perform various movements, using your barbells and dumbbells from many different angles.

Warm Up...
The warm up is just that, a warm up for the muscles. You can not expect your body to lift weights when cold. You will just be asking for trouble, namely an injury. I would suggest before each workout, you do a brief light stationary bike or a jog on the spot. Do this for around five minutes just to raise your body temperature. Then on each exercise, do one or maybe two light sets of ten reps, just to get blood flowing to the area you are about to work. Use about half of the weight you would use for your main working sets. These warm ups are just that and are not intended to tax you in any way. They should not be counted into your overall sets.
Please do not neglect this important area.

How Your Body Tones

Before getting into the nuts and bolts of a workout program, I feel I may have to explain just how the body tones. Our bodies are an amazing structure that has many built-in mechanisms. They are there to help the body run efficiently and to protect it. For instance one of these protective mechanisms is the protection from the sun, namely a tan. The skin tans to prevent burning and destruction of the skin, it is a built-in safety device.
The body also adapts to whatever we do with it. For example someone who has a physically undemanding job and sits about, watching TV and eating a bad diet. Their body will adapt to that lifestyle and their muscles will lose tone. They will gain bodyfat and will become weak and devoid of energy. Now take that same body to the gym three times a week. Train hard, be active, increase your strength whenever you can. You have guessed it, it adapts, it strengthens, tones, sheds bodyfat and becomes packed with energy. It adapts to what you ask of it.

How To Make The Transition

The program outlined can be followed by anybody from age sixteen to sixty five. If you are of normal health and ability, it will take but a few weeks for your body to adjust to the demands placed upon it. You will find that what was once hard and difficult to perform becomes easy as your balance and confidence increases.

The program is designed to work all the major body parts creating even tone throughout the body and should be followed with very light weights at first. Your body has to at first find its own groove for each movement and each exercise to take balance. Similar to when you first learn to ride a bicycle, but once you learn you will never forget. Also, using a light weight will help you perform the movements in the strictest form. This will again set you up for a future of health and fitness. Follow the program outlined with light weights for the benefits explained earlier.
You then need to add weight and progress, start by slowly adding weight to the barbell or dumbbell. Do this over a period of a month or so, do this until you are working reasonably hard, but not overtaxing yourself. By the end of the second month, you will be training hard in perfect style and enjoying the transformation.

Rep Range and Effort

In the following routine I state rep ranges and set guide lines.
I would like to explain to you a perfect set and how I would wish you to progress.

Example Bench press: 3 sets of 10 reps. (3 x 10)

After warming up place a weight on the bar that would allow you to make ten repetitions. This will take some time to discover as you are a beginner, and it will take a few weeks to get into the swing of things.
I want the ten repetitions to be hard for you to achieve. There is no use just going through the motions. Rest for around one or two minutes and then go again with the next set. You may really struggle to make your ten reps on this set. Place the weight back on the pins and rest again for one or two minutes. Then take the weight for your third and final set of Bench Press. You may find on this set you fail (can not do another rep) after only having done, say, seven reps.. Which is fine, you have worked to your limit at this time. Stay with this weight until all three sets of ten can be achieved. When that is possible over the next few workouts, increase the weight by a few pounds, making the three sets taxable again. Progression is what it is all about.

To Summarise

Start the exercise light, take note of the style of exercise.
When every thing is moving smoothly increase the weight to make the exercise more difficult. Therefore making the body adapt and change.
Train with weights three times a week, maybe Monday Wednesday and Friday, whichever days are convenient. Some light CV (cardio-vascular, such as a rowing machine or stationary bike) work can be done on the other days if you wish.
But don't go full throttle just yet as you may reach a sticking point in body fat loss and will have no higher level to attain to achieve the desired affect. So three days a week will be fine with a little CV work after your workout. Or maybe a couple of light sessions on non-training days.

Making Notes.

Just as with the food log you will need a workout log. I know what you are thinking oh no not another book to fill in all the time! Well I say if anything is worth doing it is worth doing right. And to do it right you need a workout log. If you donít how will you remember what weights you lifted and on what exercises? You now know that you have to progress. How can you progress if you donít know what you lifted last week? Donít think you will remember. You may have an idea but you will not remember exactly. Some of the improvements will be very small but they will be seen there in black and white. This will in turn give you motivation to follow through and achieve your goals. It will be the most important book you will ever posses. Because it is about YOU.
You can keep a really simple book just outlining the exercises, and the numbers of sets and reps performed. Or you can make it your Bible including thoughts, goals and feelings. You could also make notes on times you spent doing aerobic and CV work, and even include before and after photos. Anything - it’s your book. You will find that you will fill many of these books over the years. Its great to look back and see how far you have come and where you are going. You will never be sorry you spent a few minutes keeping a training journal.

The Workout.

I have endeavoured to explain how each muscle works as simply as possible. After all you want to know how your body works and not an Anatomy lesson. This program can be followed at home or the gym. There are only one or two exercises in this program which can not be done with a simple weight bench, dumbbells and bar. If you are in any doubt about your ability to perform this program please consult a doctor or a qualified instructor.

Chest
How the chest muscles work. The chest pulls the upper arms across the torso in a hugging motion.

Bench Press. This works the Pectorals (chest muscles) mainly the lower middle part of the chest. This will create shape and tone to the chest also separating the chest from the stomach area.

Performance. Lay flat on your back on the bench, take the bar from the pins with a slightly wider than shoulder width grip. Slowly lower to the chest and press to arms length. Rep one completed, carry on for the
allocated reps and sets.

Key points. Keep your elbows underneath the bar when lowering and pressing. Do not bounce the bar off your chest. After a few weeks you will need a spotter (a partner who will help you on and off with the bar)
This person will be there for safety, for when the reps become a struggle.
One warm up set then two sets of ten reps.

Incline flyes. Works the upper portion of the chest, around the clavicle bone area. The ladies will benefit from this one as it is a great bust lifter.

Performance. Lay back on a incline bench set at around 45 degrees. Lift the dumbbells into position above your head, with the arms in a slightly bent position. Lock them as if they are set in plaster cast and keep them like that throughout the exercise. Slowly lower out in a wide arc, feeling the upper chest stretch. Then with the power of the pectoral muscles pull the dumbbells back to start position. Rep one completed carry on for the allocated reps and sets.

Key points. Keep elbows locked in a slightly bent position. Lower slowly do not bounce into stretch position. Keep hands, elbows and shoulders all in line.

The Back
How the back muscles work.
The back is a very complex configuration of muscles. They range from moving the arms from above to pulling back behind the torso. They also pull the shoulder blades together, lift the shoulder girdle and move the trunk of the body forward and back.
For this beginner’s program we will concentrate on the upper and middle back area.

Pulldowns. Works the upper back muscles, the Lats (Latissimus Dorsi) These run from under the armpits to just above the waist. This exercise will give you shape and tone to the upper back, creating a nice V shape to the upper body.

Performance. Grip the bar on the pulldown machine with an overhand grip, slightly wider than shoulder width. Take the seat and from the arms fully out stretched above the head position, pull the bar down to just under the chin. Slowly lower back to start position, rep one completed carry on for the allocated reps and sets.

Key Points. Pull the bar to just under the chin, in the bottom position the upper arms will just about come into contact with the upper body.
Do not swing the weight down.
Lower under control.
Concentrate on the muscles working.

Dumbbell Rows. Works the middle back area giving shape and tone to the area from the base of your neck to the lower waist and in between the shoulder blades. This is also very good for perfect posture.

Performance. Kneel on the bench as shown. From the outstretched position with the dumbbell, pull the weight to the hip area. Allowing the elbow to go up and back. Hold for a second and slowly lower. One rep completed carry on for the allocated number of sets and reps.

Key points. Keep back flat, braced and supported. Do not see-saw the movement - pull slowly and smoothly, pull the dumbbell to the hip area leading with the elbow.
Change hands and knees and work other side.

Shoulders
How the muscles work. The shoulders lift the upper arms from the sides to the front (and when bent over from the waist) to the rear. They are involved in many upper body movements.
They are also involved in movements where you push away from yourself a weight or an object.

Dumbbell Press. Works majority of the shoulder area giving a toned round shoulder cap on the end of the clavicle bones. This could add greatly to your shape giving the illusion of a smaller waist.

Performance. Sitting on a bench as illustrated, this will help in back support. With the dumbbells at the shoulders with the palms facing forward, press overhead taking care to control and balance the dumbbell.
From an arms outstretched position slowly lower to start position. Rep one completed, follow with the allocated number of reps and sets.

Key Points. Keep the elbows back in line with the torso. Place your feet nice and wide apart for stability. Take care in lifting the dumbbell from the floor to shoulder height and please do the same returning them to the floor. Always pick up weights with a flat back and bend your knees.

Arms
How the muscle works. The Biceps are located on the front part of the upper arm. Their main purpose is to bring the lower arm to the upper arm with palms facing upwards. It also twists the forearm area, the action similar to using a screwdriver. The triceps are located at the back of the upper arm their main action is to extend the lower arm the opposite way. From the forearm touching the biceps to extending against resistance to arm out fully locked out position.

Dumbbell curls. Works the biceps muscle on the front of the upper arm. Giving you a toned shaped arm from the crack of the elbow to the shoulders.

Performance. Standing or seated which ever you prefer. Standing with the palms facing the thighs twist the wrist round so the palms are facing the ceiling (therefore activating the twisting action also of the biceps). From that position curl up until forearm fully presses against the biceps, tense for a second and then lower under control.

Key points. The twist should only be performed at the bottom of the movement. The palms should face the ceiling for æ of the movement, when curling up and lowering. If you come up with the thumb first (palms facing each other) this would work the forearm and other muscles of the upper arms as I will explain in the advanced section.
Keep the movement slow and strict with the minimum amount of upper arm movement, try to keep the shoulders back and the upper arms glued to your sides.

Tricep Extensions Dumbbell. Works the upper rear of the arm. This will add shape and tone to that area. An area which is usually soft, flabby and untoned.

Performance. Lying down on an exercise bench with some dumbbells held at arms length above you (palms facing each other). From there bend from the elbow joint bringing the dumbbells to either side of your head. From there extend the lower arm slowly to full arms length (lock out). Squeeze the triceps muscles and then slowly lower again for rep number two. Perform for the allocated number of reps and sets.

Key points. The upper arm must remain stationary elbows pointing straight up when dumbbells are at the side of your head.
Take care and do the movement slowly especially when the dumbbells are approaching your face.
If you are using home weights with adjustable dumbbells please check the collars to make sure they are tight enough before performing this exercise.

Pushdowns. If you are training at a commercial Gym or have a multi -Gym at home with a pulldown attachment you can do this exercise but do one or the other movement for the triceps, for the time being do not do both. This exercise works the back of the arms and the triceps the same as the dumbbell extensions. With this one again you can gain a little more squeeze on the bottom position and use a variety of different bars and attachments to work different areas of the tricep. I will explain in detail in future chapters.

Performance. Taking an overhand grip on the bar, pull the bar down to the chest area with the upper arms locked into the sides.
You are now ready to perform the movement. From the elbows tucked into the sides, position the bar at about mid chest region. Push the bar down to arms length fully locking out the elbow joint and squeezing the triceps slowly, lower and repeat for the allocated number of reps and sets.

Key Points. If you slightly push your bum out, bending forward from the waist you will be able to keep the movement smooth and fluent. Never snap at the movement. Slowly squeeze into lock out position.

Legs.
For this program we will use one basic movement for the upper legs.
The muscles of the legs perform a variety of functions. From the extension of the lower leg to lifting and curling backwards. To squatting and lunging, kicking forward, sideways, back and many more different movements which we will specify in future chapters but for now we will stick with a basic movement that will work the main muscle of the leg, hip and buttock area.

The Squat. Works the upper thigh muscles, the hamstrings at the rear of the thigh and the buttocks.

Performance. Holding the bar across the shoulders as shown. Standing erect with your back square, shoulders back, feet shoulder width apart. Bend from the knees squatting down till your thighs are parallel to the floor. Push with the thighs to erect position again, rep one completed follow with the next rep for the allocated reps and sets.

Key Points. If you are struggling to balance, place some small discs under your heels. Always keep your head up and back straight. When squatting make sure that your knees and feet are in line. And that they travel directly over your toes when squatting. Do not allow your knees to buckle in or splay out. When bending down to pick up a weight make sure that you bend down with your back straight, or better still take the bar from the bench uprights in front of you.

Calves.
The calf muscle is located at the rear of the lower leg. The main calf muscles move the ankle from a fully stretched position to a fully contracted position (high up on your toes).

The calf raise. Again different points of the calf can be worked with different exercises. But for this program one movement will do fine. I will explain the machine version of the calf raise and the dumbbell calf raise you can do at home. These movements will add shape and tone to the calf muscles giving you a nice shape into the ankle area.

Performance. With either your shoulders under the pads of the machine or dumbbell held at arms length at the side of the working leg. On the machine use both legs at the same time, with the dumbbell only use one leg at a time, using the other arm for balance and support. Using a block or the machine block place all your toes on so the ball of your foot is on the edge. Stretch down, feeling it in your calves, only move from the ankles keeping the back straight. From there squeeze up as high as you can concentrating on the calf muscles, hold for a second and slowly lower.

Key points. Keep back perfectly straight even when lifting and lowering the weight to start and finish position of the exercise.
Never bounce into the stretch position. Wear good footwear to prevent slipping.

The Abdominals
A flat toned stomach is what everyone wants but unfortunately it is the area where most of us hold onto bodyfat. You know what to do eating wise to bring your bodyfat levels down to where muscular definition will show. I will now explain how to work those abdominal rows and chisel the hard definition there. For now on this program we will stick to the basic crunch movement. This will work the entire ab wall. You can emphasise certain areas of the abs but you can not isolate any one section as they do work as a whole.
The abs main function is to bring the chest bone to the pelvis bone and the pelvic bone to the chest bone. A shortening of the distance between the two points a roll up a crunch from either end. Rather like a concertina being squeezed together and opened out.

The Crunch. Works the entire front section of the stomach. Giving you a flatter pulled in tight hard stomach section. Having strong stomach muscles also supports your spine and helpe to eliminate back problems.

Performance. Laying flat on the floor as shown with either the legs tucked up or crossed in the air. Placing the hands at the side of your head slowly roll up from your shoulders keeping your back flat on the floor crunch down the ab muscles hold for a second and then slowly lower.

Key points. Place your hands at the side of your head not behind as this will stop you pulling on your head to complete the movement and inviting a neck injury. Keep the movement slow and strict, no jerking. Breath in when you are fully laid out and as you roll up blow all of the air out of your stomach. This will intensify the contraction on the ab muscles. Try to just think of your shoulders moving and not your neck. Try and relax the whole neck area.

Final notes on this program.
This program can be done in a commercial Gym or at home with a basic bench and weights set up.
Remember to commit yourself into giving it your all. Stick with this program for 3 ñ 6 months maybe even longer. Your body will tell you when things are too easy. You will soon notice in yourself improvements and areas which need more improvements.
You will know when you are ready for an intermediate program.
You are now well on your way to enjoying the new you and the health benefits associated with it.