I see too many newbies wasting time in the gym making mistakes. Of course we all made stupid mistakes when we started. This is for all you newbie trainers out there, it will save you a lot of time and make you progress faster if you take these tips into consideration:
- Always use perfect form, there is no rule in the gym that says you have to bench 135lbs. use 95lbs if you have to, or even 65lbs if that is what is heavy for you and stresses the muscles correctly
- Don't be afraid to ask people for help, most veterans in the gym don't mind helping, they actually feel good about giving valuable advice to you
- Don't follow training routines of the pros. the pros have been training for years and years. all of them use anabolic steroids which allows them to train differently b/c their recuperation is much better
- Squat!!!! no they're not bad for your back or knees. find out the proper form from a veteran at your gym and spend your leg day in the squat rack for some big mass
- Do not overtrain! ever notice that some of the people at your gym who are there 7 days a week 2-3 hours a day are the smallest and weakest ones in the gym too. 1hour workouts 3-4 times a week are better. it's about intensity not the length of your workout
- Stick to the basics to build basic mass and strength. nothing builds a huge muscular foundation like the big coumpound movements. Here are the exercises your routine should rotate around:
- CHEST: Bench Press, Incline Bench Press (both of these can be done with either a bar or dumbells)
- LEGS: Squats, Leg Press, Stiff-Leg Deadlifts, Calf Raises
- BACK: Bar Rows, Chins, Deadlifts, Shrugs
- SHOULDERS: Dumbell or Bar shoulder presses, side laterals, rear laterals
- TRICEPS: Close-Grip Bench Press, Pushdowns
- BICEPS: Barbell Curls, Dumbell Curls
- ABS: Crunches, Hanging Leg Raises
These are the tips I have to offer. If any of you have more to offer to new trainers then post them.
- Always use perfect form, there is no rule in the gym that says you have to bench 135lbs. use 95lbs if you have to, or even 65lbs if that is what is heavy for you and stresses the muscles correctly
- Don't be afraid to ask people for help, most veterans in the gym don't mind helping, they actually feel good about giving valuable advice to you
- Don't follow training routines of the pros. the pros have been training for years and years. all of them use anabolic steroids which allows them to train differently b/c their recuperation is much better
- Squat!!!! no they're not bad for your back or knees. find out the proper form from a veteran at your gym and spend your leg day in the squat rack for some big mass
- Do not overtrain! ever notice that some of the people at your gym who are there 7 days a week 2-3 hours a day are the smallest and weakest ones in the gym too. 1hour workouts 3-4 times a week are better. it's about intensity not the length of your workout
- Stick to the basics to build basic mass and strength. nothing builds a huge muscular foundation like the big coumpound movements. Here are the exercises your routine should rotate around:
- CHEST: Bench Press, Incline Bench Press (both of these can be done with either a bar or dumbells)
- LEGS: Squats, Leg Press, Stiff-Leg Deadlifts, Calf Raises
- BACK: Bar Rows, Chins, Deadlifts, Shrugs
- SHOULDERS: Dumbell or Bar shoulder presses, side laterals, rear laterals
- TRICEPS: Close-Grip Bench Press, Pushdowns
- BICEPS: Barbell Curls, Dumbell Curls
- ABS: Crunches, Hanging Leg Raises
These are the tips I have to offer. If any of you have more to offer to new trainers then post them.
