THE weightlifting it is an activity that works the body musculature through exercises that imply lifting loads in dumbbells or long bars. When this activity starts, it is necessary to go through an adaptation period so that the body gets used to changes in aspects such as strength, motor coordination and the recruitment of muscle fibers. Thus, the beginner in weightlifting will be able to notice changes in his body in the first two weeks of training, if he is training correctly. It is essential to know how to do this type of training in order not to harm the joints and the body in general. If you are not going to invest in a gym instructor to help you through the process, continue reading this OneHowTo article and learn how to start lifting weight.
Anyone who wants to start lifting weight should bet, initially, on training twice a week, gradually evolving to three. Those looking for maximum muscle mass increase can train 4 times a week but it is essential to rest each muscle group for at least 24 hours after training so that the muscles can recover and grow.
The ideal number of repetitions for each exercise depends on your goal. For Olympic weightlifters, a repetition is ideal. Midlifter weightlifters are usually between 3 and 5 reps, but that level is a far cry from beginners. For most bodybuilding fans, the ideal is to bet on a series of 8 to 12, in order to provide muscle development and definition. If your goal is to tone your muscles and work on resistance, the ideal is to bet on sets of 15 or more repetitions. Beginners should do two sets for each muscle group, gradually progressing to three (the standard average).
Try the weights you can lift comfortably and start with a weight lighter than this, to be able to adopt the technique and pace of the exercise. Over time, you can gradually increase the load.
Bear in mind that weight training is not a race. The ideal speed is two seconds to lift the weight and the double to lower and to be able to maintain the rhythm of the exercise and execute the technique well.
It’s very important rest between weight lifting exercises. Keep a rest of two or three minutes between sets with heavy loads, 1 minute for moderate weights and 20 seconds for light exercises.
When someone starts lifting weights, he often ends up making beginner’s mistakes. See the beginner’s mistakes and avoid them:
Train too much
In sports like football and basketball, the more times you train, the better. However, the opposite happens with weight lifting: less is more! Training too much can cause serious problems in athletes’ bodies, so respect the recommendations for beginners.
Train only a few muscles
Many weightlifting beginners start by training only the chest and biceps. Of course, everyone wants muscular arms and a defined chest, but training just a few muscles can make your body very disproportionate. It is also common to find athletes who ignore leg training, unaware that there are leg exercises that work the entire musculature of your body.
Take more weight than you can handle
Lifting too much weight will not make you muscle faster, and may even get in the way. The ideal is not to get too much weight, it is to do the exercises correctly with the right weight. Doing the exercises anyway can cause pain in your body and not have good results in muscle growth.
Eating a bad diet
Food greatly affects the results of weightlifting. A diet rich in protein, carbohydrates and healthy fats is very important for weight training exercises to work. Did you know that exercise is responsible for only 70% of muscle growth? Check out what foods increase muscle mass by visiting this article.
Don’t be patient
If you think that in two or three months of training you will have a well-cracked abdomen or well-developed biceps, you are wrong. Of course, you get jealous when you look at the big guys at the gym, but you have to be patient on this mission. These guys didn’t give up when they were your size, so follow suit and do the same.
Weightlifting routine for beginners
This weightlifting routine is ideal for beginners. It trains muscles throughout the body and includes 8 different exercises, without too much intensity.
When warming up, the loaded weight should be light to ensure that the muscles warm up and circulation is activated. In the repetitions, increase the weight a little.
Barbell squats: 20 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
Lifting the bar: (from floor to waist) 10 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
Shrug: 10 repetitions with light weight for heating + 1 set of 10 with normal weight.
Lifting (behind the head): 10 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
Bench press: 10 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
Row with bar: 10 repetitions with light weight for heating + 1 set of 10 with normal weight.
Direct thread: 10 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
Triceps extension: 10 repetitions with light weight for warm up + 2 sets of 10 with normal weight.
note: Don’t forget to rest between each set and between each exercise group!
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