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Home / Muscle Building Tips / Weight Training Basics Weight Training Basics For Beginners
The truth is you cannot train twice a day six days a week and expect to gain muscle, all that will happen is that you will over train and burn your body out. Hard gainers only need 3 good high intensity weight training sessions a week in order to gain realistic amounts of muscle. I am not talking about 5lbs a week like some certain supplement companies seem to think you can gain. I am talking about a lb maybe more maybe less a week of real functional hard new muscle . This muscle will be yours to keep providing you keep up with eating right and training correctly. There are hundreds of exercises to choose from when building a bodybuilding routine; we are only going to look at a few of them to begin with. It is important to focus on compound basic movements in the early stages to build a strong foundation. Compound movements work more body parts then some of the smaller isolation exercises such as triceps kickbacks. When I talk about compound movements I mean weight training basics exercises which work large muscle areas such as Bench Press Chest, arms, shoulders These compound movements are multi joint exercises which work more then one muscle group at a time. 'You cannot skip bricks to build a strong foundation' To build muscle size and strength it takes a lot of hard dedicated work. But this hard work is not always enough, you need knowledge and without this knowledge you wont know what you are doing.
Progressive Overload Your muscles respond to progressive overload. As you grow stronger the only way to make your muscles continue to grow is by increasing the amount of weight you lift per exercise. By progressively adding weight you will ensure that your muscles are always working at their maximum and will therefore grow. This is one of the most important weight training basics tips you must follow.
Avoid Over training Over training occurs when you work a muscle too often to allow it to fully recover. Your muscles need rest to grow. When you exercise there is a small amount of tissue damaged caused by heavy lifting, this is what causes muscle soreness. This soreness is a side effect of the heavy weight training but is not the sole reason why you need rest, so even if you don't ache the next day you still need rest between workouts to avoid over training. The body needs time after a workout to restore the chemical balance of the muscle cells, to clear out waste products and to restock depleted cells of glycogen. This time is also needed for the muscle cells to adapt to the heavy lifting and grow. Over training without adequate recovery will weaken your body's resistance to colds, flu and infections, and can have psychological effects. Increased intensity of exercise causes your body to manufacture more lactic acid which will cause you to feel tired.
Here are some signs of over training Stiff joints
Full range of motion On each exercise you should aim for a full range of motion. For example with the biceps curl you need to start at the bottom and go all the way to the top, the amount of times I have seen people in the gym not getting a full range of movement is unreal. You should take care to stretch out to full extension then come all the way back to a position of complete contraction. This is the only way to stimulate the entire muscle and every fiber.
The Workout If you are stuck for a workout theme this weight training basics workout will have you building muscle size and strength. Its simple to perform and only uses a few multi joint compound exercises.
Follow the routine as shown in the video. Workout MON, WED & FRI Increase the weight each week. After 6 weeks using this program you will notice the difference and simply looking in the mirror will put a smile on your face. So there you have the weight training basics that are sure to see you through the first stages of muscle growth and development.
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Build More Muscle Fast "thank you for all the free information that you provide on your website. Originally i thought of myself as a hardgainer but have since found a routine that suits my goal and i am starting to build muscle fast" Scott Evans Recommended Resource Dont waste a minute longer looking at rubbish training routines and fads online. Take a look at my top 5 muscle building workouts that will give you results. Have you seen the FREE ebook library with all the best fitness ebooks to download instantly.
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How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)! 
