Strength Training Program

This is the strength training program that I recommend for beginners.  It is supper simple and you can do it at home.  It is, however, important to do these moves right to prevent injury.  If you live here I will be glad to go over these exercises with you and make sure you have good form.  If you are working on strength with a trainer at a gym feel free to count that workout.  This entire workout is also located at http://www.building-muscle101.com/support-files/getting-rid-of-fat-free.pdf   starting at pg 29 and on the side bar of this blog and does have pictures starting on page 32 to help out.  Check it out.  If you have question ask!

Strength training program:

1: Bench press Exercise

2: Squat Exercise

3: Dumbbell clean and press Exercise

4: Bicep curl Exercise

5: Lunges Exercise

6: Lateral raise Exercise

7: Barbell row Exercise

8: Medicine ball abdominal crunches

Perform the prescribed exercises in the order described above. Remember, drink plenty of water while you are exercising and have a little something to eat once you are finished working out. Descriptions for each exercise is below.

1. Bench press: Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. You can also do this lift on the floor and/or with dumbbells, one in each hand.   

Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation. Lift the bar from the rack. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the middle area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don.t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.

2. Squat: Stand with your feet shoulder width apart. Keep your back straight and slowly squat down with your butt out behind you until your thighs are parallel to the floor. Press up from the heels and return to standing straight. If you are just stating out do down as far as feels comfortable!  Do not let your knees go past your toes as you go down. You can also place a chair behind you until you feel comfortable so you don't fall or go too low.

3. Dumbbell clean and press: Stand straight with your feet shoulder width apart. Grasp two dumbbells with your palms facing inward and in one motion, pull the dumbbells up to your shoulder level. Hold them at your shoulder level. Press both weight upward over your head and then slowly lower to the starting position.

4. Bicep Curl: Stand straight with your feet shoulder width apart. Hold a dumbbell in each hand with your palms facing inward. Flex at your elbows, curl the dumbbell up towards your shoulder, and tense your biceps at the top of the exercise. Slowly lower the dumbbells back to the starting position.

5. Lunges: keep your back straight, step forward on your right leg until your thigh is parallel to the floor, then lift up, and bring your left leg forward to meet your right leg. Repeat with the left leg lunging forward.  

6. Lateral raise: This exercise can be performed standing or seated. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids.

If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.

7. Barbell Row. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

Place your feet at shoulder width and keep them flat on the ground. Slowly bend forward at the hips keeping your back flat. Slightly bend your knees and keep your head as high as possible.

Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench. Keep the movement fluent, slow, and controlled.

8. Medicine Ball Abdominal Crunches: Lie on a medicine ball and place your hands behind your head. Keep your feet on the floor or raise them so that your knees are bent at around 90 degrees. Using your abdominal muscles, lift your upper body from the floor towards your legs, careful not to pull on your neck. Tense your muscles while in the crunch and slowly lower back down.