The mission for any beginner should be to find a mixture of
workouts that will test their bodies, but still give themselves something to
work up to. Consistency is one of the most fundamental rules when exercising.
Sometimes keeping things somewhat scaled back is necessary for certain
individuals to be able to keep up with day to day workouts. Obviously
successful bodybuilding involves bringing together disparate elements such as
nutrition and rest but choosing the right exercises is crucial. In this article
we'll outline the barbell exercises that will enable new bodybuilders to
develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten
to twelve reps but after a few weeks, when you have developed sufficient
control and basic strength, experiment with one set of six to eight reps to
failure. This will maximize your muscle growth and give you the impetus to move
on to the next stage of development. Before long you'll find the use of this
single piece of equipment restricting, so later in this series of articles
we'll pull together a muscle boosting program that utilizes other equipment to
take you to the intermediate level. In the meantime, get to work with these
exercises in order to get used to working your muscles.
Biceps brachii – The Two muscles at the front upper arm that
runs from the elbow to the shoulders. The biceps is actually a smaller muscle
then the triceps. It is on the front of the upper arms. There are two heads of
the biceps muscle (hence the bi in biceps). Beneath the biceps is the
brachialis, a flat muscle group that runs about half way up the upper arm bone
from the elbow joint. From the rear you can see the brachialis as a
well-defined band of muscle between the triceps and biceps when a muscular bodybuilder
flexes his/her arm.
Triceps brachii – The Three muscles at the rear upper arm
that run from the elbow to the shoulder. The triceps is a three-headed muscle
that is on the back of the upper arm (hence the name tri in triceps).
Forearm – The several smaller muscles that run from the
elbow to the wrist. There are three primary muscle groups in the forearms. The
forearm flexors lie along the inner sides of the forearms. The forearm
extensors run along the outer sides of the forearms. And the supinators that
lie on the upper and outer sections of the forearms.
If you can get a system down to incorporate these areas of
the body, you will achieve the goals easily that you set for your arms and arm strength.
Like with any workout you do, you must be consistent. Also for is really big
when doing your arm workouts, so remember that less is more sometimes. Using
less weight in the beginning until you have the form down is good practice. Your
Crossfit Tampa
trainer should be able to help out with any issues you may have with your form.
Best of all, all you need is some simple free weights and a workout bench.
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