Hi! Coach Austin here with a new blog post.
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So some background about me I was never a professional weightlifter but I was a certified personal trainer with the International Sports Sciences Association and a pretty solid football player in high-school with lots of experience in the weight room.
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Yes, I was a meat head. I think that's the right term. Maybe metal head. Oh well let's move on..
If your a beginner you want to focus on the core Strength Training exercises.
Squat
Bench Press
Deadlift
Rows
By focusing on the basics your going to be strengthening your entire body. Also these lifts are compound lifts which uses multiple muscle groups compared to isolation workouts which is body building style which you guessed it.. Focuses on individual muscles.
I'm not saying that isolation workouts don't have their place but definitely as a beginner you want to learn the main movements and spark your body's own testosterone and growth hormones to activate...
That happens with heavy squats not 20lb dumbbell curls.
12 Week Strength Training Program for Beginners
Week 1-4 Endurance
Back Squats 3 sets of 15-20 reps
Deadlifts 3 Sets of 10 reps
Bench Press 3 Sets of 15 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 5-8 Strength
Back Squats 5 Sets of 5 reps
Deadlifts 3 Sets of 5 reps
Bench Press 5 Sets of 5 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
Weeks 9-12 Power
Back Squats 3 sets of 6reps
Deadlifts 3 Sets of 6 reps
Bench Press 3 Sets of 6 reps
Pull-Ups 3 Sets of 12 reps
Dips 3 Sets 10 reps
Lat-Pull Downs 3 sets of 15 reps
Dumbbell Rows 3 Sets of 15 reps
How to preform each exercise.
Back Squats
(To preform a proper Barbell Squat try thinking about sitting on a chair when you descend with the weight and use a wide stance. This puts emphasis on your glutes,hamstrings, and lower back and takes pressure off yourknees. If your would like to focus on your quaddevelopment (the front of your legs above your kneecaps)focus your attention on front squats. But remember because of the bar placement your going to be putting more pressure on your knees.)
Deadlifts
(To perform a Barbell Deadlift walk up to the bar and stand as close to the bar as possible. Keep your head facingforward or slighting looking up. Squat down and squeezethe bar as tight as you can. Keep a good athletic posturewith no bends in your back and lift the bar using yourglutes and hips. Make sure you stay away from bending your back as that can add stress to your lower back leading to injury).
Bench Press
(To preform a bench press correctly I recommend a powerlifting style. This way you know that your going to maximize strength gains as the sport of powerlifting is allabout lifting as heavy as you can. Use a wide grip andwhen you lower the bar tuck your triceps in.This may seem awkward at first but your going to be ableto lift heavier guaranteed. Also keep your feet flat on theground during the entire movement and keep your core/entire body tight. Keeping your body tight is key to any strength training exercise. And finally if your looking to lift as heavy as possible arch your lower back. That’s the way powerlifters do it).
Pull ups
To preform a Pull Up Correctly pull a bench close to the bar. Step up and grip the bar with your palms facing away from you. Grip the bar tightly and pull up while squeezing your upper back together and keeping your core tight.
Dips
Lat Pull Downs
Sit down in the machine and pull the bar with your hands with a wide grip. Squeeze your upper back together while lowering the weight and control the weight on the way up.
Dumbell Rows
(To perform a Row start with instead of a deadlift where you have your chest up keep your back horizontal to the ground, keep your core tight and pull the weight up and squeeze your upper back .Don’t forget to control the weight down on this lift and onany of the other weight training exercises. Lowering theweight (eccentric phase) vs the (concentric phase) is whattears the muscles down the most and is just how your muscles work).
There you have it! The Ultimate Beginners Guide to Weight lifting.
If you found this blog post useful and saw results you might find my E-Book The Top Exercises for Athletes interesting.
I wrote the e-book with my experience as a Certified Personal Trainer through the International Sports Sciences Association and my experience as an assistant speed and conditioning trainer at Curtis Senior High School Football Program and in a track team at the club level.
I break down the top ten exercises you need to excel at as an athlete and I break down each exercise in an easy to understand language. Plus the eBook comes with a more advanced 12 week strength training program.
It's only $9.99 for the E-book as part of my app subscription and is a great way to show your support for my free fitness blog training programs.
I also offer Group Personal Training, Online Personal Training and have a special where when you sign up for a month for $199 a month you get free Nutrition Coaching from ISSA Certified Nutritionist!
Text to Schedule 253.882.6385
