One thing we always think about is how our body fits and is different from everyone else. So that it looks beautiful when we wear a shirt, T-shirt or pants. But we do not follow specific rules, and our body becomes fat. Otherwise, it becomes thin. So we don’t look beautiful when we wear any clothes. But one of the reasons for our body weight gain is overeating—other significant problems weight gain. Weight loss will be followed by fatigue and constant tiredness. So try to work hard.
The first thing we need to keep in mind for this is physical exercise. There is a lot of hard work to lose bodyweight. Again, those who are thin have to do physical exercise in a light gym to provide energy to the body. Because energy is needed the next time we workout, for this, we have to increase our endurance by doing physical exercise beforehand now.
What’s up guys, this is your trainer Leo D Watson. In this article, I show you the best weightlifting workout for beginners. You can do it at home or the gym is dependent on you it doesn’t matter. And I also discussed the common workout mistake you need to avoid. So let’s start.
Worm up your body first
#1. Now, I’m going to take you into the first exercise right now. So the first exercise that we’re going to start with is pushups. Now, if you have the ability to, you’re going to do full-form pushups. But if you don’t have the ability to push yourself up 10 times, then you’re just going to do it from your knees. So instead of from your toes, you’re doing it from your knees.
So it’s 10 pushups. All the way down. Make sure that you’re contracting your chest. You’re feeling your triceps engaged. I like to keep my elbows flared in, not flared in, tucked in instead of keeping them flared out like this. About 10. I think that was eleven, but we’re about 10.
#2. Then we’re moving on to the next exercise. So the second exercise we’re going to do is really actually to get your heart rate going, and it’s going to be burpees. You know what these are, butI’ll show you them anyway. Basically start standing, comedown, push your legs back, and come back up. And because this is a 10’s workout, of course, we’re doing ten of these. Woohoo, now we’re going on to the third exercise.
#3. Alright, so now we’ redoing the third exercise and this third exercise is going to be focusing on your leg muscles instead of cardio. So what we are going to do is alternating lunges. Each time you come upon both sides is one. So you need to do ten of those.
When you do these, you wanna extend your foot as far as you can forward and comfortably land on it. Not hard like I just did. Land with your heel, come down, push through your knee through your heel as you come back up, and push back. This should be sort of; you should feel your quads, your hamstrings and your glutes engaged because you’re pushing yourself back instead of when you’re doing a walking lunge forward. So 10 of these.
#4. And now we move on to the last exercise of the 10’s workout. Alright, so as you can see, I’m already starting to sweat a little bit (buzz), so this is pretty hard cardio for anyone, especially if you have a little extra weight to throw around. And, you like my model pose?
This last exercise is going to be for your abs. It’s kind of a crunch but it’s like my own style. So this is what we are going to do. Ten of these, of course. Lay down flat. You’re going to bring your knees up as you bring your torso up. So it’s just like this. Your hands are extended straight to keep your balance. Just like that. All the way up. All the way down. Keeping your shoulder blades off of the ground and your heels off the ground so that you’re abs are constantly engaged. We’re going to do ten of these. Ok, now let’s move to the next round.
Top 5 Dumbbell Bicep Exercises
I’m going to share with you my top 5 dumbbell bicep exercises. If you have any misconceptions about dumbbells. Don’t worry, here we show you the best dumbbells for you. Check it out.
1. Dumbbell Curl
The first exercise is the alternating dumbbell curl and this is a great exercise to isolate the entire bicep. The focus here is to keep your palms facing forward and your elbows in front of your hips throughout the entire movement. You curl, each arm keeps your shoulder blades retracted and squeeze the dumbbell as hard as you can to force an even harder bicep contraction. Bring the dumbbell all the way up to your chest and control the descent never letting your elbows go past your hips.
Fully extend your arm at the bottom of the movement and don’t begin to alternate sides until your arm is fully extended. The biggest reason being because you want to put as much focus as possible into isolating each bicep for maximum muscle engagement.
2. Drag Curl
The dumbbell drag curl is a great exercise to work the peak of your bicep to perform this movement. You’re going to once again begin with your palms facing forward. While maintaining a tight core bring the dumbbells up to your armpits while pushing your elbows back as far as you can flex and squeeze your biceps as hard as you can while you curl and as you lower the dumbbells. Make sure you still focus on pushing your elbows back. You’ll also notice that the perform this movement correctly. You’ll need to use a lighter weight.
3. Hammer Curl
The hammer curl is a great exercise to target the entire bicep. But you’ll be putting a lot more emphasis on your brachioradialis which is the muscle that runs from your wrist across the inside portion of your elbow and into your upper arm You’ll be using the same form to perform this exercise as you did with the alternating dumbbell curl. However, the only difference is that you’ll be keeping your palms facing in throughout the entire movement and lifting both arms at the same time.
So let’s recap keep your core tight shoulder blades retracted elbows in front of your hips and be sure to bring the dumbbells all the way up to your shoulders and fully extend your arms at the bottom of each rep.
4. Zottman Curl
If you’re looking for an exercise that targets a little bit of everything Zottman curl is number one. You’ll work the primary moves for a traditional bicep curl on the way up. So the biceps in the brachialis and you’ll target the main muscles for the reverse curl on the way down which includes the brachioradialis. A muscle we just talked about during the hammer curl to perform the movement begin with the dumbbells by your side and with your palms facing in as You curl the dumbbells begin to twist your wrist so that your palms are facing your shoulders at the top of the movement.
Once you reach the top of the movement turn your palms that they face out and slowly return to the starting position and repeat. Once again focus on keeping your core tight Shoulder blades back elbows in front of your hips and perform the full range of motion with each repetition.
4. Dumbbell Concentration Curl
The last exercise is the dumbbell concentration curl. This movement will target both heads of the bicep but more emphasis will be placed on the long head or outside of the bicep. To begin find a bench and sit with your legs spread apart. So you have enough room to perform the curl Place the outside of your right arm just above the elbow on your inner thigh.
Once in place grab your dumbbell and while squeezing it as hard as you can curl the dumbbell to your shoulder then return to the starting position and repeat as soon as you complete all of your reps on one side. Be sure to switch arms to complete your set. So there you guys have it Those are my top five dumbbell bicep exercises.
How Many Reps AND Sets?-Lifting Weights For Beginners
If you’ve read “lifting weights for beginners” article on “how many reps you should do,” there’s a good chance that you’re probably thinking, “what about sets?” And for good reason, because it’s good to know both if you want to maximize your workout gains. Now before getting into any suggestions, I do want to preface that since the nature of this topic is widely debatable with many experts advocating different approaches, there’s a good chance that this article might show differently or against what you might currently have heard to be optimal.
That being said, please note that these suggestions are merely suggestions and if you find what you’re currently doing effective for you, by all means, continue to do so. Now let’s start off with beginners. If you’re new to weightlifting or exercise in general, the amount of sets and reps you do is much less important than you just consistently working out. As a beginner, there are many adaptations that will take place once you start exercising that pretty much any mixture of reps and sets will create results.
Easily going to the gym in the first place and making sure you go frequently, such as 2- 4 times a week for many weeks, months, and even years is by far the most essential step. For non-beginners, reps and sets do start to matter quite a bit. Now there are many experts within the industry that has advocated and shown great results with all types of reps and sets. Former heavyweight bodybuilder Mike Mentzer recommended that you only need to perform one set of an exercise all the way to concentric and eccentric failure, meaning that your muscles are so fatigued that you cannot possibly move the weight again under your own ability.
More sets were considered unnecessary. Mentzer, along with other notable figureheads in fitness such as Arthur Jones and Dorian Yates, went on to popularize a workout program known as high-intensity training, aka HIT, focusing solely on one set training. Of course, this philosophy goes against typical bodybuilding schemes that employ 3-5 sets. Fortunately for us, there is research comparing the two. Two meta-analyses have done in 2009 and 2010 took 22 studies in total comparing single set training with multiple set training, particularly2 to 3 sets.
One meta-analysis measured difference in strength gains while the other measured difference in muscle gains, aka hypertrophy. In both types of research, multiple-set training came out on top. The studies showed a significant 40% greater increase in hypertrophy for multiple sets versus single sets and an even more significant 46% greater increase in strength gains. So no doubt multiple set training is the way to go. But now the question is, how many sets? Perhaps what can shed some light is not exactly looking at reps and sets, but looking a little bit more broad in the terms of total volume.
A total volume is a number generated by multiplying the number of reps, sets, and the weight you’re moving. For example, performing 3 sets of10 reps with 100 pounds equals to a total volume of 3,000. Conversely, if you do 10sets of 3 reps with the same weight, you’ll also come to a total volume of 3,000. What the research says that, even though the number of sets and reps is different, the gains in muscle hypertrophy are very close to the same using the same total volume.
In essence, this throws the claim out the window of performing 8-12 reps in order to “build muscle,” since the rep range isn’t nearly as important as the total volume. But this only applies to hypertrophy. When it comes to strength, the studies show that the most important factor is intensity. The heavier you lift, the stronger you become, therefore, it still stands that a lower rep range between 3-5 reps is perhaps best for getting stronger since going heavier means you shouldn’t be able to do a lot of reps.
But does this mean that if you’re trying to build muscle, you can do pretty much any amount of reps and sets? Well, not exactly. If you were to do 10 sets of 3 reps per exercise, you’re looking at well over an hour and a half just to complete four different exercises. That’s not exactly convenient for most people. Performing 3 sets of 10 reps, however, takes about 25 minutes to complete the same four exercises.
It’s also important to know that the 3 reps for the 10 sets are going to be pretty heavy, which can also increase the chances of you hurting yourself. The risk might not be worth not only the reward but also your time. Boiling all this information down, you’re probably best off doing about 3-5 sets of 3-5 reps for strength gains, 3-4 sets of 8-12reps for hypertrophy, and 1-2 sets of 15 or more reps for muscle endurance.
The reason for muscle endurance is because, at such high reps, fatigue is much more of a factor restricting you to perform additional sets. But with all this being said, still, nothing beats you just going to the gym in the first place.
Common Beginner Workout Mistakes!
We highly recommend you show this video carefully if you are a beginner at the gym.
Last line For You!
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