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Sunday, March 3, 2019

The Must Do Exercises for Beginning Bodybuilders

Bodybuilding is a test of strength and endurance which requires a lot of concentration and resolve to achieve the desired goal. Besides these, the road to bodybuilding also depends on planning a proper workout, diet and above all, following correct exercise schedule. It is important for the bodybuilders, especially beginners, to execute the correct form of an exercise beginning with slow and light workouts and gradually increasing the pace thereafter. The newbies also need to understand the possible effects of certain exercises on different body parts.



If you are a beginner, take plenty of time to rest in between your exercise sessions to avoid over-training. Read further to know more about the perfect bodybuilding exercise for you.

This article is for true beginners, defined as someone that has no base built yet (meaning you have less than 3-6 months, depending on age, of continuous lifting). With that in mind here are the absolute MUST DO exercises for you:

Military Press. This exercise works the shoulders and triceps.

Bench Press. This exercise works the chest, triceps and some shoulder.

Seated Row. This exercise works all the back muscles, biceps and some trapezius.

Lat Pull Down. This exercise works the large muscles of the back and biceps.

Squat. This works every muscle you have below the waist.

Notice that each of these exercises is a compound move, meaning it works more than one muscle at a time. Beginners should never spend time on isolation exercises, including bicep curls. By definition isolation moves are an advanced exercise and until you have a foundation built you are wasting valuable energy as well as time doing them. Beginners need to get bang for the lift.
When do you stop being a beginner? Obviously it varies according to age but the rule of thumb I use for people is when you can do all 5 of these exercises in a single workout, 3 times a week and not experience the "beginner's soreness" anymore. If you are a seasoned lifter you get muscle soreness differently than beginning lifters. Until you have a foundation the soreness you feel is one that is actually restrictive of your range of motion and you don't "feel" stronger workout to workout. Veteran lifters get sore but it's a "good "sore. You'll know the difference. Only then should you start adding to these 5 foundation building moves.
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