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Muscle strength exercise program for beginners

  • 2010-01-28
  • By Darja Kuznecova

When you begin any exercise regime - including a weight training program, it’s wise to have a medical check-up, especially if you are overweight or have high blood pressure. The below workout has been designed by netfit.co.uk to work all your bicep muscle groups. Pay attention to the straightening exercises. As a beginner your aim should be to establish correct technique whilst lifting a suitable weight. The weight you need to lift will be as much as is comfortable for the reps outlined, with the last 2 - 3 reps becoming hard, but not impossible, to lift. For best results you will want to train with weights 2 - 3 times per week for about 30 - 45 minutes, working on 2 or 3 different muscle groups for each workout. Combining C.V. (aerobic exercise) training with your weight training will help develop correct muscle tone, and also a reduction in body fat.

NORMAL CURLS
2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.

HAMMER CURLS
2 Sets of 8 - 12 lifts keeping your palms facing each other.

Adjust your weights gradually; once you can lift the set number of reps comfortably, take the weight up slightly, bearing in mind that you may not be able to still do the same number of reps as before. Stop immediately if you feel any pain or discomfort while lifting; do not work to failure; rest when you need to, either between each exercise for ideally 30 seconds to 2 minutes, and between training sessions. Aim to train with a minimum of a day’s rest between sessions.

NORMAL ALTERNATE
8 - 12 Slow lifts each side - never force the weight up.

HAMMER ALTERNATE
8 - 12 lifts each side keeping good technique - full stretch each arm.

Note! Don’t forget to stretch your muscles after each exercise. It will help you to feel comfortable during your training.

Setting goals is a good way to stay motivated, however make sure that they realistic; too many people quit training, as they don’t see any results. Results take time, and because they are gradual are often hard to see for you. Taking photo’s or simple body measurements is a good idea, so that you can monitor your progress every 6 - 8 weeks. Record the amount of reps, sets and weight you can lift, with your key aim to be able to move on to a slightly harder program. Staying with the same program week in week out will only be a maintenance program. In order to develop to become fitter and stronger, you will need to adjust your program, with either new exercise’s, or method of lifting.