From day one, establish the important correlation between the two concepts of quantity and quality in your approach to the way in which you train, your nutrition and your recuperation. It’s not how much weight you can lift but the way in which the weight is lifted. It’s not how much protein you can consume, but the equitable amounts your body can absorb.
It is useless and foolhardy to train with enormous amounts of weights (quantity) if the weight in question cannot be handled and used effectively (i.e. qualitatively) for the purpose of muscle stimulation or if the end result is injury. Also, the quality of your calorie intake = raw materials for creating the nutritional input for growth while the nature of your workouts will dictate how your body will respond to the kind of stress put upon it. Effective size acquisition involves harmonising these interrelated factors i.e. quality nutrition, training and recuperation.
Don’t ignore compound movements. Stick to using free weights and basic exercises. A basic exercise is the same as a compound movement. The latter of which involves the use of more than one muscle group in the lifting process. Typical example: Bench Press. Primary stress is on the pecs while secondary stress is exerted on the muscles of the upper back, the tricep and the front deltoid.
Best compound movements:
Legs – Free Squat, Smith Machine Squat, Front Squat, Hack Squat, Leg Press. Leg extensions can be performed every other workout.
Hamstrings – Lying and standing leg curls, Dead Lifts (both bent and stiff legged).
Chest – Flat and incline barbell press, Flat and incline dumbbell presses, parallel bar dips, flat and incline flyes every other workout.
Arms – Straight barbell curls, Seated and standing alternate dumbbell curls, for Triceps one can include dips, close grip bench press, single arm dumbbell behind neck raises, tricep pushdowns.
Calves – Donkey calf raises, Standing calf raises, Seated calf raises (every other workout).
Back – Chins, Bent over and t-bar rows, One arm dumbbell rows, regular deadlifts.
Shoulders – Press behind neck and military presses (dumbbells, barbells or smith machine), side and bent over lateral raises.
Other useful tips:
Master correct form first before the fantasy of training heavy.
Keep workouts as simple and as basic as possible.
Set ranges – for big body parts 8, smaller body parts 6.
Use progressive weight increases set by set.
Use minimal intensity techniques at this stage.
The 2 day on, 1 day off training regime is very well suited to beginners.
Get a good number of years of solid training behind you, especially if starting as a teenager, and resist all temptation to ‘up the pace’ of muscular development by other means.
Always think long term before making important decisions!
Remember, we are all unique as individuals, you have to work out what works best for you. Always remember that physique development is a journey through time and experience and not a race. Knowledge is gained through experience and experimentation and not the other way around.
By Dayo AudiWBBF Mr Universe, IFBB Pro