Muscle Building Books

Alright, so you’d like to know about beginner strength training. The purpose of this article is to give you a quick guide to how to start with strength training. It covers the movements you should do, the weights you should use, and how many reps to do of each set.

To Begin Strength Training…

You should always begin by warming up. This must include 5-10 minutes of light cardio exercise, or alternatively do lighter versions of each of the workout movements with lower weights.

Things to keep in mind:

- Do 1 to 2 exercises per muscle group.
- Start with 15-16 repetitions.
- Always rest for at least 1 day between workout sessions.

Which Exercises To Do

Below is a list of exercises, arranged by muscle group:

- Back: seated row machine, back extensions, lat pulldowns
- Chest: bench press, chest press machine, pushups, pec deck machine
- Bicep Muscles: bicep curls, hammer curls, concentration curls
- Shoulders: overhead press, lateral raise, front raise
- Lower Body Area: Squats, lunges, leg press machines, deadlifts, calf raises
- Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts
- Triceps: tricep extensions, dips, kickbacks

Sets, Reps & Weights

The weights you use and the amount of reps you do all depends on what the end result is that you want from your exercise routine:
- Lose Fat, Build Muscle – Use the maximum weight that enables you to do only 10-12 reps for 1 to 3 sets. Rest for 30-60 seconds between sets, and take 2-3 days off between workout sessions.
- Build Muscle Mass – Use the heaviest weight that enables you to do only 4 to 8 reps for 3 or more sets. Rest for 1-2- minutes between sets, and take 2-3 days off between workout sessions.
- Muscular Endurance & General Health – Use the maximum weight that enables you to do 12-16 repetitions for 1-3 sets. Rest for 2-30 seconds between sets, and take at least 1 day off between your workout sessions.

It’s actually much easier to gain muscles than most people realize, and even skinny people can build muscles fast and easily if only they knew how. Don’t be one of the many people who never get their optimum body shape. Visit Muscle Building Books to find out how you can gain muscles the quick and easy way.