For The Beginning Body Builder : Weight Lifting Routines to Get You Started

By on May 6, 2013

Weight Lifting Routines to Get You Started

For all the knowledge and experience that has been accumulated pertaining to the human body and fitness training, there exists not a single, absolute, guaranteed weight lifting routine that any individual can easily incorporate into their daily life... or so it might seem. If there is truly no ideal method of working out, it is for one very simple reason: everybody isn't always working out for the same reasons. One's primary motivation determines both the product and the process. The intent of the one in training - to look more desirable, build basic strength and stamina, or simply release pent up stress and aggression in a fun, non-harmful way - will ultimately determine the nature of the routine, and how effective it will be.

It is essential that anyone starting out on one of these weight lifting routines holds a clear understanding of the desired results before buying a single piece of equipment, or ever stepping into the local gym. Once a goal is established, it is possible to form a suitable schedule that doesn't conflict with other areas of life, increasing the likelihood that training won't be abandoned before significant benefits can be reaped.

Regardless of the results sought, any routine should be carried out carefully in order to minimize risk of injury. It's also wise to consider a workout that includes frequent stretching and aerobic elements; however, many if not most newcomers will lean towards a focus on building body mass. When exercising specifically to develop more muscle, proper breathing and posture should remain priorities.

Mass Appeal: Gaining More Mass Fast

One area of disagreement between many avid bodybuilders is the best weight lifting routine to gain mass. Some claim that isolation exercises - those geared towards a specific muscle while working a single joint- are superior to compound exercises, which involve several muscle groups in more than one area of joint movement.

While both sides have their merits, compound movement weight lifting routines are the direction for those just getting started and looking solely to add mass. Isolated training is effective when a certain muscle needs to be strengthened quickly, and by working different areas separately in a rotation, it becomes easier to ensure they each receive sufficient time to rest in between sets.

For someone new to exercising, or in the absence of an upcoming event to prepare for, centering a weight lifting routine around compound exercises is arguably more beneficial. By developing several muscle regions simultaneously, the entire body expands proportionately for a more balanced mass; excessive use of isolated exercises can potentially lead to over or under-developed muscles. In either instance, one should always strive to:

  • consciously monitor breathing patterns
  • perform motions that are sympathetic to the natural movements of the muscle in focus
  • stay attentive to all bodily reactions to postures taken and weights added

One of the first things the beginning buffer will want to learn is how to distinguish between good strain, and bad strain. Good strain - the kind that will build muscle mass fast - is performing a set of repetitions (ex.  8-12) that maximize the mechanism of the muscle at work.

In other words, the final rep should not be performed effortlessly, but with concentrated effort that urges the body to "quit" afterward. It's when the muscles have to give up that they are forced to grow, and this is how you get "swoll"!

Rather than doing many sets with very high reps, use weight lifting routines that aim for 2-3 sets with reps that actually test your body's limits, thereby expanding them.

Bad strain - the kind that can lead to serious injuries eventually - is a lingering pain that is commonly caused by poor breathing, poor posture, or improper use of equipment. The correct stance when performing various compound exercises is maintaining an erect back, with shoulder-width distance between the feet.

Any movements should be done with complete concentration and without extraneous flailing, wobbling or twitching. Some compound techniques can be performed without the need for equipment, but some of the most effective are identified by their use of weights.

The Bench Press and Dead-lift

Perhaps the most popular and universally recognized weight-training exercise, bench pressing works several muscles in the upper body region by raising the barbells directly above the chest, including the pectorals and the deltoids.

In order to maximize bodybuilding and minimize risk, it is important to maintain good form while holding and lifting the bar. By widening or closing the gap between hands, and adjusting the level of the bench, the specific muscles emphasized will vary. Therefore, once a set is started, whatever posture was initiated should be maintained.

Dead-lifting, another power workout staple, is simply the lifting of loaded barbells from flat ground with a stable squatting stance while keeping the back straight. It is an excellent compound exercise in that it works the forearms, front and back torso, and the bulk of the lower region from the hips on down. Any novice looking to amass a lot of size in a short amount of time will want to incorporate both of these techniques to their weight lifting routine.

Squats and Pull-Ups

Squats are an essential component of any serious bulk-building. By placing the weighted barbell just behind the neck and bending the hips and knees from a standing position, the entire body is tested. When performed correctly, squats will add notable strength and balance to size gains, benefiting the whole body. This is a great workout for traditionally weak areas, such as the lower back, and helping to distribute power and tone evenly instead of overemphasizing a single muscle or region. Few things are as counter-productive as possessing a highly-developed upper body,  supported by a stilts-thin lower half.

The pull-up refers to a plethora of body-lifting exercises that build considerable strength in the upper body predominately. Utilizing the body's own weight to create resistance, pull-ups may be performed in any area where a bar or ledge of some kind is available for the lifting up of one's body.

The difficulty arises from the use of the arms exclusively in the lifting. Chin-ups, dips, behind-the-neck and one-armed are just a sample of the more well-known variants. Beginning lifters should not feel discouraged when experiencing difficulty performing this or any other exercise; start small, go slow, and in time, the strength will come... more than was ever imagined.

There's More to Mass than Weights...

The fore-mentioned exercises will do wonders for those looking to get large within a short span of time. In order to get the most gain out of that extra mass, be sure to supplement the weight lifting routines with cardiovascular activities. A brisk walk is one of the best total body exercises available, and it can be done outside or on a treadmill.

Cycling, swimming, and dancing are other simple exertions that engender long-term health by toning both heart and body. Stretching before and after all workouts is not only recommended, it is crucial for preserving joint integrity and encouraging strong tendons.

Finally, all this hard, strength-building work will be in vain if a detrimental diet is indulged in. (Refined sugars are not your friends!) Water is the oil that keeps a human engine running; drinking frequent glasses of it is always a good plan. While a high-protein intake is essential for those looking to retain a certain weight, the rich mineral content of fresh fruits, green vegetables and whole grains will go a long way to setting and sustaining high energy levels, granting those muscles and joints the endurance needed to surpass today's obstacles and meet tomorrow's challenges with confidence and can-do.

Whichever food and fitness regimens are selected, it is prudent to remember this: life is power, and power expresses itself in the physical body through strength. Strength manifests as force, stamina, and flexibility. If the goal is to build a body capable of more, incorporate:

  • weights/lifting to strengthen force
  • cardio exercise to strengthen stamina
  • frequent stretches to strengthen flexibility

Building a better body begins with the desire to be better. Seek to be better, strive to do better, and before long, life will present all this and more. Here's to building a better life, one and all, and it all starts with a good weight lifting routine!

Michael Jessimy
Michael Jessimy
Contributing Writer at
Michael Jessimy is head Pharmacist at one of the largest retail chain pharmacies in Guyana. He is also an accomplished amateur level heavyweight bodybuilder, as well as a former National Elocution Champion. Finally, he has taken his passion for fitness to the next level, being a self published author on the Amazon Kindle Platform.

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