Muscle Group Strength Training Exercise For Beginners

Beginners may have problem planning their workouts initially but imagine the weekly routine is split into muscle group strength training on alternate day that will clear the confusion from the beginning.

The experts recommend a weekly routine on 3-day per week workouts with 2 to 3 exercises per muscle group. For beginners, it is recommended to train 1 to 2 sets of exercise. Each set is about 12 to 15 repetitions strength training workouts. For each set, train no more than 15 repetitions. If you feel it is too easy then it does not really serve the purpose of weight training for strength and muscles.

As you progress, you can add weight slowly to it. For example, if you can do more than 15 reps without much difficulty after some training you can add 5% to 10% extra weight to it. That will make you stress out at maximum of 15 reps or lower. You should not add weight until you are able to do 15 reps. This applies to dumbbells, barbells, or machines.

Once you progress to the intermediate and more advance stages, you can add more sets and weights per muscle group and then reduce the repetitions to about 8 to 12 reps. This method of training will ensure building strength and muscles progressively.

Let’s take an example of a 3-day per week muscle group strength training exercises routine. Each training day will involve a portion of upper and lower body muscle groups with push and pull exercises to prevent muscle imbalance. Remember for beginners do not train more than 2 sets per muscle group with total combination from different weight machines. However, for abdominal exercises you can add more sets. Resting between sets is about 30 seconds to 1 minute. Also remember to warm up your body before any workouts.

Day 1

Bench press, peck deck machine, chest press machine, or push up.
(Example: 1 set of bench press and peck deck machine – maximum 15 reps)


Tricep extensions, dips, or kickback.
(Example: 1 set of tricep extensions and dips – maximum 15 reps)

Bicycle crunch, reverse crunches, leg raise, or left and right side crunches.
(Example: 30 reps of bicycle crunch, reverse crunch, and leg raise)

Day 2

Lat pulldowns, back extensions, or row machine.
(Example: 1 set of lat pulldowns and back extensions – maximum 15 reps)

Bicep curls, or hammer curls.
(Example: 1 set of bicep curls and hammer curls – maximum 15 reps)

Squat, leg press machine, lunges, or leg curl machine.
(Example: 1 set of squat and leg press machine – maximum 15 reps)

Day 3

Leg curl machine, lunges, squats, leg press machine.
(Example: 1 set of leg curl machine and lunges – maximum 15 reps)


Standing calf raise.
(Example: 2 sets of standing calf raise – maximum 15 reps)

Overhead press, lateral raise, or front raise.
(Example: 1 set of overhead press and lateral raise – maximum 15 reps)

The above is just one example of muscle group strength training exercises. For a complete training manual, you may consider hire a trainer for guidance.

Muscle groups workouts do require focus and concentration because you train less on each training day as opposed to total body training. The benefit goes to your muscle gain because you are less stress during the workouts and therefore have more energy to work on each muscle group.

Training on muscles alone does not make a perfect body. You have to include cardio exercises to burn more fats and stay fit as a long term plan.

Beginners have to pay more attention to the movements to avoiding injuries. Firstly, learn how to do the exercises correctly rather than building muscles. Avoid jerky and swinging movements so as not to cause injuries to the connective tissues and muscles. It also helps to strengthen tendons and ligament. The safest way is to perform all repetitions in a slow and controlled manner. Do not use more than 80% of your maximum strength when doing any set of exercises.

Secondly, exercise the larger muscle groups first when you are fresh and less fatigue because larger muscle groups require more blood flow and oxygen when it is stressed. Normally the smaller muscle groups require less energy and stamina. There is a reason why you need to train the bigger muscle groups first.

Last but not least, train only on alternate days to make sure you have at least one full day of rest for muscle recovery. The muscles only grow on rest day and not during training.

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Differences Between Power Lifting and Bodybuilding

Power lifting is a sport that came from bodybuilding. Although both have different goals but one of the benefits is undoubtedly in strength building. So what makes the two sports different from each other? The main thing that separates the two is competition. When you compete in power lifting, your goal is to impress the judges by moving as much weight as you can whereas in bodybuilding your goal is to show big and defined muscles.

Power lifting competitions will include squat, bench press, and dead weight. Competitors are put into classes that are determined by different factors like the experience and age and are asked to lift in each of the three competitions. As compared to bodybuilding, there is no need to remove hair or flex muscles with different poses to win the game; it is how much weight you have lifted that determines the winner.

Power lifters should have enough protein to optimize muscle building and avoid bad carbohydrates and bad fats such as potatoes and fried foods. Although muscles are not required for power lifting competition but more muscles will provide more strength in general. Staying slim will also benefit power lifters. You should remember that power lifting, is not a measure of how much body fat you have or definition, so if you would happen to put on a few extra pounds, it will not affect how judges see you. Losing the body fat, however will promote a healthier lifestyle completely. You will be able to feel better in the gym when you are weight training and if you cut back on the junk food from your diet.

Just like bodybuilding, power lifting requires good training routine and dedication for the workouts to keep going. Rest is a must between workouts for muscles to recover and occasionally take a good week off every two to three months to allow the body to breath. This is a method that is used by many different trainers and is found to be a great benefit in most people.

Overall, power lifting can both be beneficial to your health and reward you in the competitive sport and keep you dedicated to it as you see the progression from week to week. You will need to focus on winning against your own goals and beating the other lifters. Keep your positive attitude and you will succeed in this great sport.

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Can Bodyweight Strength Training Routine Build Muscle?

While weight training is the best way to achieve muscle mass and strength, utilizing bodyweight strength training routine regularly will yield same results to some extent. It is inexpensive and can be accomplished anywhere, anytime even at home. Use your body as a gym - no dumbbell, barbell, or special equipment is required. Another benefit is that you can use the creativity of your mind to combine many types of muscle groups training. Using bodyweight for strength training is safer than weight since you are only limited to your own bodyweight. You have no chance of overloading your training by external weight. By implementing proper bodyweight strength training routine to muscle groups, it is likely that your muscles will grow at the same rate as normal weight training.

Although bodyweight strength training is very safe, there are chances of injuries if you are not careful. The focusing of the mind and movement is very important to avoid injuries and always consult your physician before starting any exercise or nutrition program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

The beginning phase of bodyweight strength training routine is less intensity and it is very suitable for beginners. After some training to ensure your body is adapted to the bodyweight with gradual increased in strength you will move into the intermediate and advance phases with higher intensity and repetitions. You will see fat loss, increase in strength endurance and muscle growth during this period.

Not all trainers have the same workouts. Different trainers will have different sets of training but it is very common to include training sessions for different muscle groups on upper and lower body, back, legs, and arms. Common types of training will include:

• Squat
• Push Up
• Pull Up
• Crunch
• Lunge

For more advance training, it will include more difficult variations of the above exercises. For example, instead of normal squat train with one leg squat, split squat jump, or cycled split squat jump. Instead of push up, train with elevated push up or use only one hand. Some people like to alternate the variations each week to train a wider muscle group.

Just like any weight training, three times per week of bodyweight strength training is sufficient. However, experts recommend adding interval training(cardio exercise) after bodyweight strength training either on the same day or on non-workout days. This will greatly accelerate the fat burning process in the body, resulting in effective fat loss. The total training days will never exceed six days. Leave at least one full day per week for rest.

Below is one example of bodyweight strength training recommended by Wesleyan University.

1. Squat - 1 x 20
2. Push-up - 1 x 20
3. In place forward lunge - 1 x 10
4. Pull-ups (partner, bar, modified) - 1 x 15-20
5. Squat Jump (use arms) (explosive jump) - 1 x 15
6. Abdominal activity (Various Crunches) – 1 minute
7. Step ups (chair, box, stairs, etc..) - 1 x 10
8. Low back extensions/Supermans (on ground) - 1 x 20
9. Lateral Lunge (in place or walking) - 1 x 10
10. Dip (Bench, chair, bed, etc..) - 1 x 15-20
11. Single Leg Front Reach (single leg SLD) - 1 x 12

Here is another bodyweight strength training routine by Craig Ballantyne from Turbulence Training for beginners.

1A) Lying Hip Extension (8 reps)
no rest – go directly to:
1B) Plank (15 seconds) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

2A) Prisoner Squat (12 reps)
no rest – go directly to:
2B) Bird Dog (5 reps) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

3A) Kneeling Pushup (8 reps)
no rest – go directly to:
3B) Side Plank (5 seconds) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

4A) Band Pull (15 reps) no rest
go directly to:
4B) Ab Curl-up (15 reps) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

For more information on bodyweight strength training routine, visit Turbulence Training For Fat Loss and Burn The Fat, Feed The Muscle.

It is not surprise to build more muscle mass by increasing the sets, repetitions and resistance of these exercises. In general, the more resistance applies to the exercise, the more muscle strength is needed and hence muscle growth.