Beginner’s Weight Training: Part 1

It’s an in-joke amongst the gym-going and bodybuilding community that if you want to get some serious training done during January, the last place you want to go is the gym. Come February and the weights area will be re-populated by the old regulars again.

I don’t mean to do a disservice to those newcomers and ‘resolutioners’; I wish you all the best, I really do. The sad truth is, though, that many will tail off, leaving a dedicated few to really kick-start their weight-training regime. It is these people I want to encourage. To really give them a good grounding from which they can kick off and really reach their personal and physical goals.

Barbell Squat

Weight training is all about planning

As easy as it could be for me to suggest that all you need is this product and that product. Unfortunately it is not that simple. Big muscle gains take a lot of planning and a whole lot more dedication. It’s going to hurt, plain and simple. I can’t put it any nicer than that. But the satisfaction of going up a weight and noticing the difference come next January is what should drive you to keep going.

Supplements such as Optimum Nutrition’s Creatine 200 Caps will certainly help to build that muscle and achieve some of the gains you’ve been looking for but it isn’t the whole story. You really need a strict regime to not only keep you dedicated but on track with your goals.



My recommended training regime:

– Squats 2-4 sets of 8 reps
– Bench Press 2-4 sets of 8 reps
– Lat Pulldowns 2-4 sets of 8 reps
– Stiff Legged Deadlifts 2 sets of 10-12 reps
– Dumbell Shoulder Press 2 sets of 10-12 reps
– Seated Rows 2 sets of 10-12 reps
– Tricep Pressdowns 2 sets of 13-15 reps
– Barbell Curls 2 sets of 13-15 reps
– Abdominal Crunches 2 sets of 13-15 reps

Performing this routine three times a week – say Monday, Wednesday and Friday – starting at the lower end of the scale and working up to the highest at the end of the week. Providing you complete the highest level of sets the week before you can move up a weight level or increase the amount of reps.

Other things to consider

Know your limits, you’re no Arnie (just yet).

Having just started out, you’re not going to be winning any competitions yet. Ignore others in the gym; stick to your regime. They may give you stick but they were once like you. It’s a gradual process. Give it time and you will be competing with them.

Diet is another important aspect to consider. With the right levels of nutritional intake and lifestyle changes the improvements will come thick and fast. The honest truth is, if you’re not willing to change in this aspect of your life you will struggle to notice too much difference from one year to the next.

All in all, good luck; I wish you well in your training goals. Keep an eye out next month for part 2 where I will be covering intermediate level weightlifting.

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