Power Lift

Power Lift
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The idea of getting involved in bodybuilding can be overwhelming for beginners. This is not surprising, as we hear all sorts of negative and controversial press concerning extreme examples of steroid abuse and other dangerous routines and behaviors. In addition, the social culture can be a bit intimidating as well. Even the equipment can look complicated and less than inviting.

Chances are that most beginners do not want to be extremists, but simply want to tone their muscles and build their strength in an attempt to become healthier.

Where does a beginner start? There are so many products, types of equipment, gyms – it's hard to know what is necessary and what is just a money grab. There are numerous home gym equipment products available, but they really range in price and effectiveness. Beginner body builders will be glad to hear that with some basic home tools, a healthy diet, and some form of aerobic activity such as running or sports, they will be able to reach their goals.

In order to get going, it is best to follow the basic workout as used by experienced body builders. That does not mean that you need to join an expensive gym. Although the gym environment is great for some, having the right tools at home will allow you to build and sculpt muscle tone while using free weights. At most local sporting goods stores, you will be able to purchase a 300-pound Olympic weight set. This will include a variety of plates ranging in size from 5 to 45 pounds, as well as bars, collars and other accessories. You will be getting a quality weightlifting bench, and a strong leather weightlifting belt to protect your back. The importance of protecting your back cannot be emphasized enough. In addition, you will want weightlifting gloves, which will protect your hands and wrists. These are just part of the essentials of bodybuilding. A set of barbells and dumbbells is one of the most efficient ways to reach your body building goals.

In addition to equipment, you will also need some essential exercises using your new equipment. It is important that beginners not overdo their workout because they are enthusiastic. If you injure yourself, it will only take longer to reach your goals. Some basic and effective exercises would include the bench press, squat, and dead lift. Exercises that work more than one muscle group are known as "compound" exercises. Compound exercises will get you the best results in the shortest period. Body builders refer to three basic exercises as "power lifts" as they work many different muscle groups and will give a good overall workout. These are lifts that are familiar to most of us, as we have seen them in movies, competitions and at the gym.

The first power lift is the bench press. This exercise takes place with the body builder lying on his back flat on the weightlifting bench. A barbell is then lowered to the chest and then pushed back up until the arms are fully extended. The groups of muscles targeted by this exercise are the pectorals in the chest, the triceps in the arms and the front of the shoulders. Body builders vary this activity by widening their grip on the bar to work the shoulders more, or narrowing their grip to give more of a challenge to the triceps.

The next power lift is the squat. This involves standing with the back straight and the squats help to work both the legs and the glutes.

The third power lift is the dead lift. This is the exercise we think of most when we think of body building competitions. Here the body builder lifts the weighted barbell off the floor and raises it first to the chest and then up to extend the arms. This exercise works the back muscles, the hamstrings, legs, glutes, forearms, and biceps. In addition, the biceps curl, shoulder press, and triceps extension can be incorporated; quite the overall work out.

It is important, especially as a beginner, to only use weights every other day. Your body needs to rest in between workouts. Most dedicated body builders combine weights with machines or other physical exercise in between. For example, on the days off from weights you could participate in sports like tennis, jogging, soccer and these will help with sore muscles from the new body building regimen, as well as reducing fat and burning calories.

Finally, the body needs adequate fuel to succeed in this new demanding activity. Proper diet and addition of proteins such as supplements are critical. Muscles cannot develop and grow without adequate increases in protein. There are other effective body building supplements such as branch chain amino acids, creatine, and daily vitamin compounds. Following these steps from proper equipment, safety measures, exercises, diet, and balanced aerobic activity will get beginners off to a strong start. There are many ways to increase your knowledge and understandings. For example, there are magazines and websites that will help with new exercises to try and lifestyle issues, routines and tips to get you on the right track to building the body you want.

Many thanks for reading our Power Lift article

• Yves Rocher
• Youth Recaptured
• Youth Recall